24 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

After Class if you wish

Warm-up

500m Row

15 sec Hanging Lat Stretch (Ea)

Then 3 rounds of:

5 Scap Pull-Ups

5 Kips

5 Kips to swing

Movement Prep

At workout pace/scaling;

3 Strict Pull-Up

6 push ups

9 air squats

50m Run

*w/20lb/14lb vest.

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

200m Run or 12/8 EB Cals

10 Strict Pull-Ups (L3), Pull-Ups (L2), Ass’d PU’s (L1), Ring Rows (-Rest 5 Minutes-

10 Minute AMRAP

200m Run or 12/8 EB Cals

20 Push-Ups (RX), Ass’d Knee-PU’s (S)

-Rest 5 Minutes-

10 Minute AMRAP

200m Run or 12/8 EB Cals

30 Air Squats (RX), 15 reps (S)

*RX+: 20lb/14lb Vest

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