BLK LBL Fitness Club – CrossFit®
Back Rack Lunge
3 Working Sets:
4-6 Reps on EACH leg
10-12 Heavy DB Russian Twists
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.
5 Rounds For Time:
15 Cal Cardio or 200m Run
15 Wall Balls (20/14lb.)
15 Double DB Hang Cleans 50/35s
Time CAP: 18min.