CFL #1188

CrossFit Lackland – CROSSFIT

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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)

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