CFL #466

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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Warm-up (No Measure)

ROMWOD: Average is Boring

Average is boring. Reach for more with today’s ROMWOD for your hips, glutes, hamstrings, shoulders, knees, and quads.

*21 min

In This Workout:

Child’s Pose w/ Shoulders


Twisted Lizard

Half Saddle


Abmat/ Blanket

Medicine Ball


Metcon (Distance)

Your Choice: Row, Run, or AAB

8 Rounds for Distance of:

3:00 on/1:00 off (easy pace)

Competition Training

Please see a coach