16 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

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ROMWOD

https://romwod.com/app/ (After Class)

Warm-up

10 Minutes (Steady movement through the following):

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

7 single leg dumbbell RDLs (light/moderate) (each side)

7 single arm russian dumbbell swing (light/moderate) (each side)

7 single leg dumbbell presses (light/moderate) (each side)

7 spider man lunge stretch (each side)

7 bottom half burpees

Movement Prep

1 Set: (at workout pace)

4 Dumbbell Snatches (at workout weight)

4 Burpees Box Jump Over (at workout height)

Metcon

Metcon (Time)

2 Rounds for Time (indc. Rest):

30-20-10

Dumbbell Snatches 70/50 lbs (L4), 50/35 lbs(L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (Burpees Box Jump Over, 24/20″ (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1), Step-Ups, 20/16″ (Target Time: 16-20 minutes

Time Cap: 25 minutes

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