CFL #689

CrossFit Lackland – CROSSFIT

*Sticker Challenge Day….They who dare to challenge may come away victor and have 2 or more stickers…..or maybe zero and in the hole!

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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

*20 min cap for Strength Phase

Shoulder Press @ 70% 1 RM +25% Chain/band wt (3 sets of 5 Reps @70%+25% Chain Weight)

Push Press @ 70% 1 RM +25% Resistance (3 sets of 5 reps)

Chains and/or Bands

Shoulder Press (Find 1 RM)

Push Press (Find 1 RM)

Metcon

Metcon (Time)

3 Rounds for Time of:

21-15-9

Assault Bike Cals

Burpee Box Jumpover 24/20″ (L3/2), 20/16″ (L1), Step-Ups, 20/16″ (Rest 1:00 b/t rounds.

*LV4: Weight Vest, 20/14 lbs

*30 min Cap

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