Lunges. Are. Awesome.

Iron Grip CrossFit – CrossFit

Flex one hip while extending the other and move forward. We do it all the time. It’s called walking. But increase the range of motion in that same movement, and we get a lunge. Oft overlooked, the lunge offers a potent and unique stimulus that just isn’t found elsewhere. Perhaps one of the most useful aspects of the lunge, is that it allows us to train the legs hard while decreasing the load on the rest of the body.


Warm-up (No Measure)

250 meter Row

15 meter Inchworm

200 meter Run

10 Burpee pullups


Back rack lunges

– Points of performance

– Bailing out

Handstand pushups

– Scaling


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

6 Back rack walking lunges @ 135/95

10 handstand pushups

6 Back rack walking lunges @ 135/95

20 Situps
Rx+ = 155/105

Deficit HSPU w/ 45/25 plate

GHD Situps

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