BOX BRIEF
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CROSSFIT
“Deviled Leggs”
5 Rounds:
25′ Single Dumbbell Front Rack Walking Lunges
25 Wallballs
25′ Single Dumbbell Front Rack Walking Lunges
10 Single Arm Devil Presses
ALTERNATE VARIATION
5 Rounds:
25′ Single Dumbbell Front Rack Walking Lunges
25 DB Goblet Squats
25′ Single Dumbbell Front Rack Walking Lunges
10 Single Arm Devil Presses
WHITEBOARD BRIEF
The name of this workout could just as easily be “marshmallow” legs. They are going to feel woozy!!
18-22 minute workout
Rounds will average between 3:00-4:00
EFFICIENCY TIPS
Try to go unbroken on the DB Front Rack Walking Lunges. Although not easy, this is the movement that you almost lower the heart rate on.
Break up the Wall Balls in 2-3 manageable sets. But, bring the fire on the last round – big set, all you have!
For the Devil’s Press, moving with purpose vs. trying to move fast will likely be the better option. If we get sloppy during the swing from the ground, we increase the likelihood of achy lower backs the next day. Take care of the spine.
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