30 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 Minutes (Steady movement through the following):

1 Minute Cardio (Your choice) (start easy and build intensity each round)

7 single leg dumbbell RDL (each side) (moderate)

7 single arm dumbbell Russian swing (each side) (moderate)

7 single arm dumbbell press (each side) (moderate)

50 single unders

Movement Prep

1 Set: (at workout pace/scaling)

2 Single Arm Dumbbell Clean And Jerks (at workout weight)

15 Double Unders

Metcon

Metcon (Time)

2 Round for Time of (include rest):

10 Alternating Single Arm Dumbbell Clean And Jerks, 70/50 lbs (L4), 50/40 lbs (L3), 40/30 lbs (L2), 30/20 lbs (L1), 20/10 lbs (Double Unders (L4/3/2/1), Penguin Taps or 2xSingles (20 DU’s + 10 C&J’s

40 DU’s + 10 C&J’s

60 DU’s + 10 C&J’s

80 DU’s + 10 C&J’s

60 DU’s + 10 C&J’s

40 DU’s + 10 C&J’s

20 DU’s

C&J’s can be Power or Squat and alternating or divided as req’d

Athletes Notes

TARGET SCORE

Target Time each Round: 7-8 minutes

Time Cap each Round: 12 minutes

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