CrossFit Lackland – CROSSFIT
Warm-up
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Alternating Stepback Lunges
1:00 Alternating Lunge Elbow to The Floor
1:00 Bodyweight RDLs
:30 Alternating Scorpion Stretches
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
***Feel free to spend more time in any pose/stretch that you want!
Movement Prep
3 Sets: @Easy Pace
:30 Jumping Jacks OR Single Unders
:30 Push Ups
1:00 Air Squats
1:00 Burpees
-No Rest B/T Sets-
Metcon
Metcon (AMRAP – Reps)
3 Rounds for AMRAP (Reps)
30 seconds of Double Unders (RX), Single Unders (S), Penguin Taps (No Jump Rope Version)
30 seconds of Push Ups (RX), Knee Push-Ups (S)
1 min of Air Squats
1 min of Burpees
1 min rest
