CrossFit Lackland – CROSSFIT
HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled
Warm-up
3:00 easy AAB
1:00 quad smash R/L
2:00 couch stretch R/L
3:00 lacrosse ball trap (Upper, Middle, Lower) R/L
2:00 Thoracic Spine Reach overhead on foam roller roll out
Then:
2 min AMRAP of T2B or Knees to Chest
Olympic Lifting
Metcon (AMRAP – Reps)
Clean and Jerk
Every 3:00
10@155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (