CFL #880

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds:

2:00 Run/Row/AAB

15 Single Arm Ring Row (R/L)

:30 HS Hold or Plank

20 Hip Bridges

*12 min max

Strength Phase

Shoulder Press (Complete 5 sets of 3 reps)

Metcon

Metcon (Time)

3 RFT of:

30/24 Calorie Row

20 Strict HSPU (L4), HSPU’s (L3), 10 Wall-Walks (L2), 5 Wall-Walks (L1), 40 C2GHRPU’s (

Extra Work

Metcon (Time)

3 RFT of:

30/24 Cal Row

3 Rope Climbs

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