CFL #687

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L5) (No Measure)

25 Hanging Knee-Ups

10 Sec Rest

20 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)

35 Ab Crunches (Slow)

15 1/4 Sit-Ups (Fast)

Strength Phase

Overhead Squat (20 min to Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

14 SHSPU (L4), HSPU’s (L3), Modified HSPU (L2), DB Presses, 35/25 lbs (L1), Chest to Ground HRPU (12 Toes to Bar (L4/3/2), Knee-Ups (L1), Ab-Mat Sit-Ups (
*Rest 3 min

Metcon (Time)

3 RFT of:

28 GHD Sit ups (L4/3/2), T2B (L1), Knee-Ups (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (

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