MM CrossFit

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

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The very first and last frame in the above video demos the overhead walking lunges with a barbell.  The rest of the video is great to watch on the techniques, cues and faults of walking lunges.

CUES:

• Keep a tight core with both shoulders active
• Chest and eyes should be up when walking
• Back knee ‘kisses’ the ground
• Drive off the front heel (this uses your glutes more than pushing off the rear leg)
• Step slightly to the side for stability
• Try to step through without stopping

FAULTS:

• Lifting your heal
• Pushing off your thighs (kinda hard with a barbell - for those not using a barbell)
• Leaning forward or rounding your back

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For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

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