CFL #473

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: LOSE THE EXCUSE (No Measure)

Don’t let an excuse get in your way. Focus today as you work through this ROMWOD for your shoulders, hips, glutes, hamstrings, spine, lower back, and groin.

https://app.romwod.com/workout/lose-the-excuse

*21 MIN

In This Workout:

Child’s Pose w/ Shoulders

Lizard

Twisted Lizard

Seated Forward Fold

Seated Straddle

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Specific Warm-Up

Warm-up (No Measure)

50 Cals AAB

Metcon

Metcon (Time)

For Time of:

1 mile run

Rest 3min

800 m run

Rest 3min

400 m run

Rest 2min

200 m Run

Rest 2min

100 m Run

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