CrossFit Lackland – CROSSFIT
Warm-up
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then,
1 Round:
10 Inchworm
20 Deadbugs (Total)
Inchworm: https://www.youtube.com/watch?v=F9MEyRt-kNY&feature=youtu.be
Deadbug: https://www.youtube.com/watch?v=5-KpDfJGMHM&feature=youtu.be
Metcon
Metcon (AMRAP – Reps)
20 Min AMRAP of:
AMRAP 5 Minutes (0:00-4:59)
100m Run or 10 Burpees
20 Sit Ups
-straight into-
AMRAP 5 Minutes (5:00-9:59)
100m Run or 10 Burpees
20 Alternating Shoulder Taps (Plank Position)
-straight into-
AMRAP 5 Minutes (10:00-14:59)
100m Run or 10 Burpees
20 Sit Ups
20 Alternating Shoulder Taps (Plank Position)
