CFL #482

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.

View Public Whiteboard



ou reap what you sow so get ready to enjoy a sweet harvest after today’s ROMWOD for your hamstrings, QLT, quads, spine, IT band, and lower back.

In This Workout:

Half Saddle

Supine Twist

Single Leg Forward Fold w/ QLT


Abmat/ Blanket

Medicine Ball


Metcon (AMRAP – Rounds and Reps)

25 min AMRAP of:

20/15 cals on the AAB

20/15 cals on the C2

100 m Sled Pull (empty sled)

Competition Training

*Please see a coach