CFL #969

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation

-Then-

3 Rounds:

1:30 Machine

50′ Banded Lateral Side Step (Each Way)

15 Banded Air Squats

5 Inchworms

5 Strict Pull Ups or Ring Rows

Metcon

Metcon (Time)

3 RFT of:

50 Wallballs @ 10/9, 20/14 lbs (L3), @ 9/8 (L2), 35 reps @ 9/8′ (L1), 35 reps @ 9/8′, 14/10 lbs (5/4 Legless Rope Climbs (L4), 4/3 (L3), 4/3 Rope Climbs (L2), 3/2 (L1), 10/8 Get-Ups (
*Use any remainder of class time to stretch/mobility

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