CrossFit Lackland – CROSSFIT
Warm-up
Legendary Abs (L1) (No Measure)
25 HFL Lying Leg Thrusts (M)
15 Sec Rest
20 HFL Lying Leg Thrusts (M)
25 Ab Crunches (Hold for 2 seconds at top)
10 1/4 Sit-Ups (Fast)
Skill Work
10-15 min’s working on Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP of:
3 Legless Rope Climbs (L4), 3 Rope Climbs (L3), 2 Reps (L2), 1 Rep (L1), 9 Rope Get-Ups (
10 Squat Clean 185/125 lbs (L4), 155/105 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (
*25′ = 1 rep
Additional Work (On Your Own After Class)
Metcon (Distance)
For Distance:
Row
3×3:00 Mod/rest :30
Rest 1:00
3x:40 fast/rest :20
Rest 1:00
3×2:00 mod-fast/rest :30
Rest 1:00
3x:20 faster/rest :40
Rest 1:00
3×1:00 fast/rest :30