CFL #468

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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ROMWOD

ROMWOD: WORTH THE TIME (No Measure)

This routine is worth every moment you spend working on your spine, hips, glutes, groin, and lower back.

https://app.romwod.com/workout/worth-the-time

*22 MIN

In This Workout:

Fragon

Lizard

Extended Arm Lizard

Frog

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Specific Warm-Up

15 min working on HSW’s

Metcon (Time)

For Time of:

30 toes-to-bar

90 foot handstand walk

30 toes-to-bar

90 foot handstand walk

30 toes-to-bar

Target Time: 6:00

Time cap: 14:00

Metcon

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