50ft Walking Lunge

Jan 21, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds:

50ft Banded Lateral Steps /side

5/5 Reverse Lunge to kneeling press (light KB or db)

8 Toes 2 Rings / K2E

Barbell / DB Lunge Review (lanes, lunge expectations)

Strength

20 Minutes to build to your heaviest 50ft.

(Your choice of Barbell or DB Lunges)

Back Rack Lunge (50 ft Walking Lunge)

DB Lunges (50 ft Walking Lunge)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Rx:

Back Squats (135/95, from rack)

Ring Rows (elevate with box for difficulty)

Rx+:

Back Squats (155/105, from floor)

Strict Ring Pull-ups

Accessory Work

2:00 Foam Roll Quads

1:00 Foam Roll T-Spine

1:00 Doorway Pec Stretch (per side)

1:00 Pigeon Stretch (per side)