Conditioning

Tuesday, March 10, 2026

Westbound CrossFit - Coach Asher

1200 - 6 of us (including Diya)

Warm Up

Row

Bike

Inch Worms

Shoulder Taps

Toe Taps

Banded Shoulders

Lunge technique

Kipping/Pulling warm-up

Conditioning

20:00 AMRAP

50ft. S.A. OH Walking lunge (50/35lb.)

15 Toes to bar

50ft. DB Front Rack lunge (2x DB's)

5 Bar muscle ups

50ft. DB Farmer Lunge (2x DB's)

15 Pull up

1:00 Rest after each round

Goal: 4+ rounds. 

I scaled to 10 pound dumbbells; 15 kipping legs to target, kipping pull-ups, ring rows.  I finished 2 rounds plus 25 (2+15+2+5+1) reps ending after 25 feet of DB Farmer's Lunge.  I was moving well and could not have gone much faster even if I scaled more aggressively.  Not sure how athletes would manage 4+ rounds.