31 Mar 2021

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minutes (Steady movement through the following):

1 Minute Echo Bike (start easy and build intensity each round)

10 kettle bell single arm suitecase deadlifts (light/moderate) (each side)

15 banded good mornings

0:20 side plank (each side)

Movement Prep

1 Set: (at workout pace/weight/scale)

7/5 Echo Bike Cals

4 Deadlifts (at workout 1 weight)

Metcon

Metcon (Time)

For Time (Do not include rest):

70/55 Echo Bike Cals (L4), -5 Cals (L3), -10 Cals (L2), -15 Cals (L1), -20 Cals (45 Deadlifts, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or Lighter (30 Deadlifts, 275/185 lbs (L4), 225/155 lbs (L3), 205/135 lbs (L2), 185/115 lbs (L1), 165/95 lbs or lighter(15 Deadlifts, 315/225 lbs (L4), 275/185 lbs (L3), 225/155 lbs (L2), 205/135 lbs (L1), 185/115 lbs or lighter (

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