11 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/cutting-diamonds-short (14 min)

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 84% 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%

1×3 @ 70% to 75%

1×3 @ 75% to 80%

1×3 @ 80% to 8%4

Strength

Deadlift (10 sets x 3 reps @84% 1RM Every 2-3 min)

*You may use straps!

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

7/5 Echo Bike Cals

1+1 Man Maker, 2×45/35 lbs (RX+), 35/25 lbs (RX), 25/15 lbs (S)

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