CFL #1124

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201201-upper-lower-body (13 min)

Warm-up

10 Minutes AMRAP

1 Minute Row

10 Goblet Squats

10 Alt Lunges

5 Reverse Hypers or Supermans (2 Sec hold at top)

Movement Prep

Coaches: Spend 10 minutes going over the squat and then spend 10 -15 min to work up to 90% of 1 RM

Warm-Up:

1×5 w/45 lbs

1×5 w/45 lbs @ 5 sec pause at bottom

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

1×3 @ 80%

1×3 @ 85%

Strength

Back Squat (5 sets x 3 reps @ 90% Every 3 min)

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