03 Mar 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/fifty-fifty-short-version (14 min)

Warm-up

5 minute AMRAP

8/5 AAB/EB Cals

5 tempo air squats (3 sec down – 2 sec hold – fast up)

5 Worlds greatest stretch (each side)

Metcon

Metcon (Time)

2 Rounds for Time (include rest)

100/80 Calorie Assault Bike or 80/65 Calorie Echo Bike (L4), -5 Cals (L3), -10 Cals (L2), -15 Cals (L1), -20 Cals (125 Air Squats (L4), 115 (L3), 105 (L2), 95 (L1), 85 (*partition cals/reps however you want

-Rest 2:00 b/t sets

Athletes Notes

TARGET SCORE

Target Time: < 25 minutes Time Cap: 30 minutes

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