CFL #725

CrossFit Lackland – CROSSFIT

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Warm-up

Hinshaw Warm up: https://www.youtube.com/watch?v=VW42KKmjEZY

50′ High Knee Karaoke

50′ Over the Hurdle

50′ Knee to Chest

10 ea side Figure 4

50′ Lunges w/Reaching palms to the Air

50′ Lunges w/Torso Twist (in the direction of the knee that is up)

50′ Toe Touch

50′ High Knees

50′ Butt Kicks

50′ Straight Leg shuffle

50′ Side Step

50′ Side Step Jumping Jack

30 sec Sitting Arm Swing

30 sec Standing Arm Swing

25′ Toes Out Walk

25′ Toes in Walk

25′ Walk on Heels

25′ Walk on Toes

25′ Walk on Outside of Foot

25′ Walk on Inside of Foot

100 m jog

100 m run

*10 min cap

Metcon

2 Mile Run (Time)

Run 2 miles for time

Metcon (Time)

For Time:

10 D-Ball Clean to Shoulder, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (Handstand Walk, 100′ (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (Handstand Walk, 100′ (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (Handstand Walk, 100′ (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (

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