If you are on the hunt to find a CrossFit workout for legs, look no further! Today’s CrossFit workout of the day is an all leg focus and will get your quads, hamstrings, calves, and glutes burning quick! All you need for this WOD is a pair of dumbbells, kettlebells, or a barbell, and a surface to jump on like stairs or a bench. Check down below for tips and notes to help you perform your best and get the most out of this CrossFit legs only workout.

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|Warm up|
4 Rounds
30 Jumping jacks
20 Quadruped thoracic twists
10 Seal push ups
5 Goblet squats (8 sec descent)

|CrossFit Workout For The Day|
30-20-10
Box jumps
Hang squat cleans
REST 2:00
10-20-30
Box step ups
Deadlifts

|CrossFit Workout SCALED|
30-20-10
Forward lunges
Hang squat cleans
REST 2:00
10-20-30
Reverse lunges
Deadlifts

|Suggestions|
Ideal time completed: 14-20 Minutes
Weight: Men - 60-90lb Dumbbell (total weight) | Women - 40-70lb Dumbbell (total weight
Intensity level: 80-90% of max heart rate (Breathing hard, get uncomfortable)

|Tips & Strategy|
The first piece of today’s workout is nice because it is descending so after each set the reps become less and less. The second part is spicy because the reps go up! You want to pick a weight that allows you to at least perform sets of 10 for the hang squat cleans so you don’t get buried by the weight and have to take long rest periods.

Go nice and steady on the box jumps to not blow up your legs for the squat cleans, as well as keep your heart rate from getting too high. I recommend stepping down from each rep, jumping down is a lot of stress on your ankles and achilles, making it not worth it in my opinion. For the hang squat cleans push the hips back to load up your glutes and hamstrings before popping the hips and bringing the weight to the shoulders, then squatting. For the second piece of the workout push the pace of the step ups because they aren’t able to get your heart rate up as high as box jumps do. Be focused during deadlifts on keeping your back flat and pushing the hips back to hinge and not squat.

Leave any questions you may have and I’ll get back to you right away. Thanks for watching!

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I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.