CFL #1176

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/limerence-short (15 min)

Warm-up

5:00 cardio (easy) (your choice)

-straight into-

2 Sets

10 alternating v ups

10 hollow rocks

10 tuck ups

10 hanging scap retractions

5 kip to swing

0:30 side plank (each side)

Metcon

Metcon (Time)

For Time of (Do Not Include Rest):

*Do not let your EGO destroy your ABS!

60 Ab-Mat sit-ups (L4), 50 Reps (L3), 40 Reps (L2), 30 Reps (L1), 20 Reps (50 Toes-to-bars (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Knee-Ups (40 GHD sit-ups (L4), 30 Reps (L3), 20 Reps (L2), 10 Reps (L1), 5 Reps (30 Pull-ups (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 10 Reps (20 Strict pull-ups (L4), 15 Reps (L3), 10 Rep (L2), 5 Reps (L1), 20 Ring Rows (10 Bar muscle-ups (L4), 5 Reps (L3), 10 C2BPUs + 10 Dips (L2), 10 PU’s + 10 Dips (L1), 10 Ring Rows + 10 Box Dips (20 Strict pull-ups

30 Pull-ups

40 GHD sit-ups

50 Toes-to-bars

60 Ab-Mat sit-ups

*Same Scaling as Above

Athletes Notes

TARGET SCORE

Target Time each set: 8-10 minutes

Time Cap each set: 13 minutes

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