17 Feb 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

10 Dynamic Squat Stretch

5 Push Ups to Downward Dog Pose

:30 Handstand Hold OR Plank Hold

Metcon

Metcon (Time)

2 Rounds for Time of (include rest):

21-15-9

Jumping Air Squats

Chest to Ground Hand Release Push Ups

-Rest 3:00 B/t Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are quick burners! Go out of the gate hard and do your best to hold onto the jumping air squats and smart sets on the push ups.

Jumping air squats: aim to keep these in sets of 5+ throughout. Keep the rest quick between sets!

Push ups: Smart sets to start here – don’t blow up!

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