18 Feb 2021

CrossFit Lackland – CROSSFIT

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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

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