CFL #665

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

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

10 Sec Rest

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

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Front Squat @ 70% 1 RM +25% Resistance (5 sets of 3 reps (all % off of 1 RM))

Chains and/or bands
*If you don’t have a 1 RM Front Squat, find it.

Front Squat (Find 1 RM)

Metcon

ROAD TO GLORY (Part 1) (Time)

12 MINUTE CAP:

1 MILE RUN WITH WEIGHTED VEST, 20/14 lbs (L4), No Vest (L3/2), 1200 m w/no vest (L1), 800 m w/no vest (ROAD TO GLORY PART 2

ROAD TO GLORY (Part 2) (AMRAP – Rounds and Reps)

AMRAP IN REMAINING AMOUNT OF TIME (Part 1):

4 ALTERNATING PISTOLS (L3), AIR SQUATS (L2/1/4 BOX JUMP OVERS, 24/20″ (L3/2), STEP-UPS (L1/

Additional Work (On Your Own After Class)

Metcon (Distance)

For Distance Of:

Run

5x (:45 fast/:90 easy

Rest 2:00

3x (:45 faster/:90 easy)

Rest 2:00

1x (:45 fastest/:90 easy)

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