CFL #510

CrossFit Lackland – CROSSFIT

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ROMWOD

TODAY’S FRESH START

Every day is the opportunity to begin fresh. Start today with this routine for your shoulders, hips, glutes, IT band, and upper back.

https://app.romwod.com/workout/today-s-fresh-start

In This Workout:

Down Dog

Dragon

Lizard

Pigeon

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Strength Phase

Back Squat (Max reps @ 95% of 90% of 1 RM)

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

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