CFL #651

CrossFit Lackland – CROSSFIT

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Warm-up

No Warm-Up

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 (Time)

5 RFT of:

Assault Bike

30/24 cal moderate pace (60+/40+ rpm)

20/16 cal mod/fast pace (70+/50+ rpm)

10/8 cal fast pace (80+/60+ rpm)

:30 b/t reps

:90 b/t rounds

*30 min cap

Move right on to the next exercise

Metcon (Time)

5 RFT of:

C2 Row

30/24 cal moderate pace (1200+/700+ Cal/Hr)

20/16 cal mod/fast pace (1500+/1000+ Cal/Hr)

10/8 cal fast pace (1800+/1300+ Cal/Hr)

:30 b/t reps

:90 b/t rounds

*30 min Cap

Additional Work (On Your Own After Class)

Back Squat (4×12 in tempo (4:0:3:0))

Squat Snatch (Snatch Wave: 3, 2, 1, 3, 2, 1, 3, 2, 1 Working set)

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