Walking Lunges

Friday 5/18

CrossFit:  3 sets of: Back Squat x 4-6 reps (increasing each set between 50-60%) rest 45 seconds Ring Rows x 8-12 reps rest 45 seconds Walking Lunges with DB x 20 steps (total) with a light load Longevity: A) Row Mechanics B) 1000m with rate changes every 100m 22-26-22-26-22 QuickFit: Death by: 1 50′ shuttle

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Tuesday 4/3

CrossFit: In teams of two, AMRAP 20 min of: 1000 m row 100 DB deadlifts 100 m DB farmers carry 100 DB walking lunges 100 DB shoulder-overhead QuickFit: For max reps/cals: 3 min of burpees 3 min of russian KB swings 3 min of assault bike

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Friday

Moving Day 1!  *We will have a limited class schedule today. Please check MindBody for class times! A. Hinshaw lower body warmup https://www.youtube.com/watch?v=qt3-75IUwDE B. level 3: 400m. walking lunges level 2: 300m. walking lunges level 1: 200m. walking lunges

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Tuesday

A. Three sets of: Back Squat x 4-6 reps (increasing each set between 60-80%) Rest 45 seconds Ring Rows x 8-12 reps (band pull aparts for those doing level 1 in part B) Rest 45 seconds Walking Lunges with Dumbbells x 20 steps (total) B. Complete as many rounds and reps as possible in 10

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Thursday

A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pullup skill: 1 & 2. https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups B. AMRAP 6 min: 2 kipping pullups, 2 walking lunges (per leg) 4 kipping pullups, 4 walking lunges (per leg) 6 kipping pullups, 6 walking lunges….

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