CFL #494

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

BREAST CANCER DOESN’T DISCRIMINATE

One in Eight women will be diagnosed with breast cancer. Know the facts. After you ROM, visit barbellsforboobs.org to learn more about how they are using CrossFit to support men and women from diagnosis, through treatment, and into recovery.

https://app.romwod.com/workout/breast-cancer-doesn-t-discriminate

In This Workout:

Saddle Archer

Puppy Dog

Dragon

Lizard

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Strength Phase

Deadlift (5 or more reps @ 85% of 90% off of 1 RM)

Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set).

10@35%

10@45%

10@55%

5@65%

5@75%

5+@85% Push your limits but not to failure.

5@75%

5@65%

Metcon

Metcon (Time)

5 RFT of:

20 GHD Sit ups or Ab-Mat Sit-Ups

20 Push Ups
*Complete after class

Share