CFL #649

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

2:00 AAB Bike

100′ Lunges (Forward/Backward)

10 Air Squats (2 sec pause in the bottom)

10 Inchworms

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

25/20 Cals on AAB (L4/3), 20/15 cals (L2/1), 15/10 cals (25 Wall balls, 20/14 lbs @ 10′ (L4/3), 20 reps @9′ (L2/1), 15 reps @8′ (

Metcon (Distance)

20 min AMRAP (distance) of:

Run 1000m

(200m fast/200m easy/200m fast/200m easy/200m fast)

Rest 1:00 b/t rounds

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