CFL #892

CrossFit Lackland – CROSSFIT

This Saturday is the day to see how your success during the Nutrition Challenge. Scans will start at 10 am. We will also discuss what we did, how we did it, and the good and bad.

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Warm-up

Crossover symmetry activation (Before Class)

-then-

10 min AMRAP of:

15/12 Cal Row

7 Thread the needle R/L

25′ Single arm overhead walking lunge (light/moderate) (R/L)

7 single arm dumbbell push jerk (light/moderate) (R/L)

Metcon

Metcon (Time)

20 min AMRAP of:

25 Cal Row

50’ Overhead Walk Lunge, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (25 Shoulder to overhead, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (
*Keep consistent pace on row throughout. Try to finish all sets of 25 cal under 1:20

*overhead lunge should be light/moderate and unbroken. Focus on tight core and active shoulders. Keep smooth pace and same foot placement each lunge

*Shoulder to overhead should be light and in 1-3 sets most of the workout

Target number of rounds: 7

Minimum rounds before scaling: 5

Metcon (Time)

For Time of:

400 m Run

10 Strict HSPU (L4), HSPU (L3), Wall-Walks (L2), 5 Wall Walks (L1), 20 C2GHRPU’s (10 DBall Clean 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

100 double unders (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 Singles (10 DBall Clean 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

10 Strict HSPU (L4), HSPU (L3), Wall-Walks (L2), 5 Wall Walks (L1), 20 C2GHRPU’s (400 m Run

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