CFL #857

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover symmetry activation (Before Class)

-Then-

3 rounds or 10 minutes

50′ Lateral Side Step Squats w/KB (R/L)

50′ Monster Walk w/KB (Forward/Backward)

15 DB Single Arm KB Press (R/L)

15 Air Squats

Metcon

Metcon (Time)

For Time of:

100′ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (18 Alternating Dumbbell Power Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs

100′ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (14 Alternating Dumbbell Power Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs

100′ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (10 Alternating Dumbbell Power Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs

100′ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (

Metcon (Time)

For Time of:

25 Burpee Box Jumps Overs, 24/20″ (RX), 20/16″ (S)

25 AAB Cals

25 GHD Sit-Ups (RX), AbMat Sit-Ups (S)

25 Bar Muscle Ups (L4), 25 C2BPull-Ups + 25 Ring Dips (L3), 25 Pull-Ups + 25 ring Dips

25 GHD Sit-Ups (RX), AbMat Sit-Ups (S)

25 AAB Cals

25 Burpee Box Jumps Overs, 24/20″ (RX), 20/16″ (S)

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