AT THE MACDILL AFB MAIN GYM TRACK @ 1110hrs
Every 10 steps taken, STOP and perform 5 chest-to-ground pushups
Post your time to the comments.
At the base gym’s track, the outside lane is 400m. Everyone will be in the outside lane and we will stagger each person by 1 minute. The track will most likely be HOT during the pushups and IF YOU FORGOT TO BRING GLOVES, that is okay… when you do the pushups, just step directly to the right and into the grass and do the pushups there. Just watch out for ants.
The lungewalk steps require your trailing knee to gently touch the ground and the lead heel does NOT leave the ground. This will require you to take a large enough step so that when your trailing knee is down, the front knee is bent at roughly 90 degrees. Keep your torso UPRIGHT and maintain midline stability as if you were holding weight overhead. The 10 steps is 10 CONSECUTIVE steps, not ten with the left and then with the right. Please try to not take cheater steps… if it isn’t a lungewalk step, you shouldn’t be moving forward!
Pushups will be chest-to-ground, meaning your chest will touch the ground underneath you every time, and from there you will go up into full lockout.
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Nice job yesterday, very nice. That workout is one of our favorites!
More pictures from yesterday on the picture page
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Same distance, but 3 pushups at every 10 steps
200m distance, 5 pushups at every 10 steps
CrossFit HQ WOD:
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 2-Pood Kettlebell swings