7/14/15 – Heavy Lunges

CrossFit Performance

STRENGTH

A. BB Lunges, 5×3 (each leg)

METCON

4 Rounds for Time

20 Alt. BB Lunges (moderate/heavy)

15 Strict Toes to Bar/Knees to Elbows @ 3133

CrossFit Fundamentals

SKILL

A. Hip Mobility

B. Hamstring Mobility

C. Deadlifts @22×2, 3×8-10, rest :60

METCON

15 min AMRAP

15 DL (light/moderate)

10 HR Pushups

200m Run

Strength Class

A. Strict Press, 4×3.3.3 rest :30/as needed

B. Lat Pulldown @31×3, 3×8-10, rest 2:00

C1. Barbell Rollouts, 3×10, rest :30

C2. GHD Plank Holds, 3xME, rest 1:00