04 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

500 m Row

3×15 sec Hanging Lat Stretch (ea side)

3×15 Good Mornings w/45/35 lbs

Movement Prep

15 min to work up to 93% of your 1 RM for Deadlift:

2×5 w/45/35 lbs (Start Mid-Shin)

1×5 @ 25% to 50%

1×5 @ 50% to 60%

1×2 @ 70% to 75%

1×2 @ 75% to 80%

1×2 @ 80% to 85%

1×2 @ 85% to 90%

Strength

Deadlift (10 sets x 2 reps @93% 1RM Every 3 min)

*You may use straps!

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

1+1 Deficit Strict HSPU’s, 45/25″ plates (L4), Deficit HSPU’s, 45/25″ plates (L3), Strict HSPU (L2), HSPU (L1), Wall-Walk or Seated DB Press, 2×45/35 lbs (

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