02 June 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

2 Rounds (Steady movement through the following):

1 Minute Bike (start easy and build intensity each round)

8 Single Arm Dumbbell Press (each side) (light/moderate)

8 Single Arm Dumbbell Front Squats (each side) (light/moderate)

8 inchworm into box step up

Movement Prep

1 Set: (at workout pace)

6/4 Calorie Assault Bike

3 Dumbbell Thrusters (at workout weight)

3 Burpee Box Jump Overs (at workout height)

Metcon

Metcon (Time)

10 Rounds for Time of:

12/10 Echo Bike C)als (L4), 11/9 Cals (L3), 10/8 Cals (L2), 9/7 Cals (L1), 8/7 Cals (10 Dumbbell Thrusters, 2×50’s/35s lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (10 Burpee Box Jump Overs, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ Step-Ups (*30 min Time Cap

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