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| CrossFit WOD 180310 | CrossFit Fundamentals-Day 4 |
CrossFit WOD 180310(Rounds, Rx2) (Rx) AMRAP 15min *10 Burpee Box Jumps *10 DB Walking Lunges (40/25 lb.) *20 Push-ups *10 DB Walking Lunges *10 Handstand Push-ups *10 DB Walking Lunges *20 DB Push Jerks ______________________________________________________ (Rx) AMRAP 15min *10 Burpee Step-ups *10 Walking Lunges *20 Push-ups *10 Walking Lunges *10 Pike Push-ups *10 Walking Lunges *20 DB Push Jerks ______________________________________________________ GOAL: 3+rounds The goal on this workout is to keep moving for the whole 15 minutes. The number of Walking Lunges isn’t too high, yet the load will likely compound itself on the legs, so choose a weight that is light enough to perform 10 reps each time unbroken. For the DB Push Jerks, choose a weight where you can perform all 20 in a row for the first 1-2 rounds, then likely in 2 sets thereafter. Make sure they are Jerks and not Push Presses! The grip will sneak up on you from holding the DBs the whole time. Perform the Walking Lunges faster and take a break so it’s less time under tension for their shoulders and forearms to hang on!
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