4 Minutes

My back was pretty stiff again this morning, though I slept really well last night.


6 Sets

  • 10 Reverse Hypers (210#)
  • 8/8 Side Bends (70#)

Had programmed 4 good mornings but I skipped those because of my back and did the RH instead.


  • 4:00
    • Buy-in: 400m Run
    • AMRAP Wall Balls (20#, 10′)
  • 4:00 Rest
  • 4:00
    • Buy-in: 400m Run
    • AMRAP Burpee Box Overs (24″)
  • 4:00 Rest
  • 4:00
    • Buy-in: 400m Run
    • AMRAP American KBS (53#)

Pushed it on the 400s. I only looked at the clock coming in on the 3rd one and it was a 1:30, which is my goal pace for a mile I’d like to do this year. The first two 400s were a little faster. I did 50 unbroken wall balls, a short rest and then 14 more for 64 total. I did all step-ups on the box due to my back and made it through 22 reps. I started out stepping down too but started hopping down at some point. I haven’t done any American swings in a long time so wasn’t sure how they would feel with my back, but they were fine. I did sets of 10 and 15 and then held on for the rest of the way, which was nearly a minute, to get 27 in a row. 52 total swings.

10 Rounds (Tabata)

  • 20s Push-ups
  • 10s Rest

Went all-out and quickly fell off a cliff. Reps were 22-20-13-9-6-6-7-7-7-8 for 105 total. Whenever we’ve done this recently the rest has been much longer to help recover.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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