CFL #635

CrossFit Lackland – CROSSFIT

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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)

Metcon

Metcon (Calories)

For Calories on Assault Bike:

4×1:00 at Moderate Pace/1:00 Easy Pace

Rest 1 min (after last 1:00 easy pace)

4×1:00 at Moderate Pace/0:45 Easy Pace

Rest 1 min (after last 0:45 easy pace)

4×1:00 at Moderate Pace/0:30 Easy Pace

Rest 1 min (after last 0:30 easy pace)

4×1:00 at Moderate Pace/0:15 Easy Pace

Rest 1 min (after last 0:15 easy pace)

*Total time is 30 min

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