CFL #570

CrossFit Lackland – CROSSFIT

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Warm-up

200m jog

200m walk

10 leg swings forward (each leg)

10 leg swings sideways (each leg)

1:00 calf/achilles stretch (each leg)

In 20m increments:

Knee pulls to chest

Heel pulls to butt

Lunge and reach to the sky

Lunge with Russian twist

High kicks

Toe walks

Heel walks

Karaoke one way

Karaoke other way

Running high knees

Running butt kicks

Running low kicks

Running high kicks

Metcon

Metcon (Distance)

For Distance:

Run

5:00 moderate/1:00 easy

4:00 moderate/1:00 easy

3:00 moderate/1:00 easy

2:00 moderate/1:00 easy

1:00 moderate/1:00 easy

Metcon (Time)

For Time of:

2 Rounds

21/18 Cal Assault Bike

15 Bar Facing Burpee Over Bar

9 Power Snatch, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (Rest 5:00….yes “YOU MUST REST”

Then:

2 Rounds

21/18 Cal Assault Bike

15 Bar Facing Burpee Over Bar

9 Power Snatch, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (

Metcon (Distance)

“ONLY for INCLEMENT WEATHER”

For Distance:

ROW

5:00 moderate/1:00 easy

4:00 moderate/1:00 easy

3:00 moderate/1:00 easy

2:00 moderate/1:00 easy

1:00 moderate/1:00 easy

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