24 Feb 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210217-shoulders-glutes (23 min)

Warm-up

1 Set

15/12 Calorie Row

15/12 AAB or 12/10 EB Cals

10 alternating v ups

10 hollow rocks

10 hanging scap retractions

5 kip to swing

Movement Prep

1 Set: (at workout pace/scaled option)

9/6 AAB or 7/4 EB Cals

3 Toes to Bar

1 Bar Muscle Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 Minutes (0:00-4:59)

15/12 AAB or 12/10 EB Cals

15 Toes to Bar (L4), 12 (L3), 9 (L2), 6 (L1), 15 Knee-Ups (-straight into-

AMRAP 5 Minutes (5:00-9:59)

15/12 AAB or 12/10 EB Cals

5 Bar Muscle Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Ass’d PU’s (L1), RR (-straight into-

AMRAP 5 Minutes (10:00-14:59)

15/12 AAB or 12/10 EB Cals

15 Toes to Bar (L4), 12 (L3), 9 (L2), 6 (L1), 15 Knee-Ups (5 Bar Muscle Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Ass’d PU’s (L1), RR (*12/10 Calorie Echo Bike sub is still considered Rx’d

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