Weekly Workout

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I made the mistake of going to get a Thai massage after a killer week of workouts. I don’t know if I’m extra sore today from the intense Crossfit wod yesterday or the massage I got last night. Wow. I typically love a deep tissue massage but last night felt mostly like torture. I was SWEATING the whole first half of it. She walked all over me and I thought I was going to die. For whatever reason I’d rather die than tell her to ease up on the pressure, but that’s a story for another day.

Table of Contents


For Time:

  • 40 Dumbbell Reverse Lunges
  • 40 Sit-ups
  • 40 Calorie Bike or Row
  • 30 Dumbbell Reverse Lunges
  • 30 Sit-ups
  • 30 Calorie Bike or Row
  • 20 Dumbbell Reverse Lunges
  • 20 Sit-ups
  • 20 Calorie Bike or Row
  • 10 Dumbbell Reverse Lunges
  • 10 Sit-ups
  • 10 Calorie Bike or Row

Use 1 dumbbell for this one. I suggest anywhere from 10-35 pounds. Hold it in any way you like. I prefer to hold it behind the neck with both hands so it can rest on my shoulders.

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Equipment Needed: Assault BikeRowerDumbbell

Modification Options: If you don’t have the equipment above you can sub in a run for the row or bike.

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