Those Overhead Lunges Though!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Overhead Lunge (4 x 10 EACH LEG!)

Yep…that’s 20 steps per set. That means the weight will be light and your focus should be on position and alignment overhead, along with your balance on your front foot being solid, in order to minimize fatigue in each set

Half Turkish Getup (4 x 3 )

Climb up to the hip bridge portion of the exercise, being sure to briefly pause in each of the steps on the way up and down to establish good control and stability. Use a heavier kettlebell than you typically use in a full turkish getup


Metcon (10 Rounds for time)

Cindy Intervals

Every 90 seconds perform 1 round. Complete a total of 10 rounds.

5 Pullups

10 Pushups

15 Squats

Complete each round as fast as possible and then allow the remainder of that 90 second period to be used as rest.
If you reach the 90 second mark and you are not finished your round, simply stop where you are at, and restart the next round.

Your score should be the time it took you to complete your interval EACH ROUND…which would require you to use a mini whiteboard to track along the way