Weighted Walking Lunges

    xUse any weight that sits in the front rack or is held on the shoulder or in the goblet position.  No back racks.  Anyone with shoulder or wrist mobility restrictions should not be using a barbell.  Anyone with patellar issues exacerbated by a lunge should step up to a box.  

    xRep Scheme - 5 x 10, build to 5-10# heavier than last week

Crossover Symmetry Snow Angels

    xRep Scheme - 5 x 10

    xGo one band heavier than you normally use in your warmup as long as you can keep your hands at or behind your body.

 

With A Partner:

10 Rounds For Time:

10 Front Squat @ 135/95

10 C2B Pullups (Ring Rows)

10 Burpees

**As a class, head out for a 200m walk to cool down.  

**Partners alternate rounds. One partner works, other rests

Suggesting gloves throughout.  

 

Homework:

5K Speed Program - Click Here

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource