28 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/ (Short)

Warm-up

5:00 Echo Bike (build from easy to moderate)

-then-

2 Sets

15/12 Echo Bike cals (moderate)

10 inchworms into box step up

10 banded good morning

5 slam balls (light/moderate weight)

Movement Prep

1 Set: (at workout pace/scaling)

7/5 Echo Bike Cals

3 Burpee Box Jump Overs (at workout height)

2 D-Ball Cleans (at workout weight)

Metcon

Metcon (Time)

For Time of:

25/20 Calorie Echo Bike

20 Burpee Box Jump and Overs, 30/24″ (L4), 24/20″ (L3), 20/16 ” (L2/L1), 24/20″ Step up and Overs (10 D-Ball Cleans, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2/L1/20 Burpee Box Jump Overs

25/20 Calorie Echo Bike

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