11 June 20214

CrossFit Lackland – CROSSFIT

ATTENTION:
WE ARE CLOSED SATURDAY DUE TO THE CROSSFIT LEVEL 1 SEMINAR

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ROMWOD

https://romwod.com/app/

Warm-up

200 m Jog

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

Metcon (Distance)

30 Min AMRAP of:

100 m Run

Rest 1:1

200 m Run

Rest 1:1

400 m Run

Rest 1:1

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