Day 20 – “Row & Lunge”

It’s Saturday! I strongly encourage you to go out and use your fitness, but if you’d rather just crank out a workout, I have one for you.

WARM-UP

3 Rounds for Quality

  • 20 Jumping Jacks
  • 10 Squats
  • 20 Jumping Jacks
  • 10 Reverse Lunges
  • 20 Jumping Jacks
  • 10 Push Ups

WORKOUT OF THE DAY (WOD)

Start with 10 Renegade Rows each arm (20 total) and then 10 Reverse Goblet Lunges (5 ea leg). Then 9 of each, 8 each, etc. until you reach 0.

If you don’t have a Dumbbell, just find an object to hold for the lunges and simply touch your chest with your hand on the rows.

If lunging is still a challenge for you, feel free to have no weight and use assistance as needed.

10-9-8-7-6-5-4-3-2-1
Renegade Rows per arm (https://youtu.be/PJpTBj4ilZw)
Goblet Reverse Lunges (https://youtu.be/eut_zemVF6s)

COOLDOWN

comment "done" below when you completed.

POPULAR POSTS

THE 2023 INTRAMURAL OPEN IS HERE!

scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the

SCHEDULE YOUR FREE INTRO

Talk with a Coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit SciCoh