Lunge, Dip, Run

Jan 8th, 2012

Category: CrossFit

Lunge, Dip, Run

Mobility
Overhead/hip flexors/Calves

Skill
Ring Dips
Wall Climbs

WOD
5 Rounds
20 Overhead Walking Lunges  (45/25)
10 Ring Dips
200m run

ADV (1/0.5) kbs overhead in each hand

DISCUSSION 0 Comments

  1. Ranjith Zachariah 01/08/2012 at 9:47 pm

    Foam Rolling:
    Back
    Shoulders
    Hamstrings
    Quads
    GI Joe
    IT Band
    Calves

    10 Pass-throughs
    10 Around the world
    10 Pass-throughs from a squat
    10 Squat therapy squats
    10 PVC deadlift
    10 PVC Clean & Jerk
    10 PVC OH squats

  2. Bish 01/08/2012 at 6:06 pm

    Woooo Leann!

    • Leann 01/09/2012 at 12:01 am

      hard to believe that’s the last lift of the third round of fight gone bad (on three hours of sleep!)

  3. Ranjith Zachariah 01/08/2012 at 4:18 pm

    Paleo Zone meal 1:

    2 eggs
    2 oz chicken (thigh meat)
    3 oz okra
    1/2 grapefruit
    1 tangerine
    2 glasses water
    Fish oil caplet
    Vitamin D3 pill