12 July 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://romwod.com/app/ (after class0

Warm-up

10 Minutes moving steadily through:

1:00 Echo Bike cals (easy to moderate)

10 Step-back lunges (each side)

50′ single arm dumbbell overhead walking lunge (moderate) (each side)

10 hanging scap retractions, 5 Kip Swings

5 Alternating Quad Stretch (Ea)

Movement Prep

1 set (at workout pace)

10’ Single Arm Dumbbell Overhead Walking Lunge (at workout weight) (Left Arm)

3 Bar Muscle ups

10’ Single Arm Dumbbell Overhead Walking Lunge (at workout weight) (Right Arm)

Metcon

Metcon (Time)

5 Rounds for Time (include rest):

50’ Left Arm Dumbbell Overhead Walking Lunge, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 00/00 lbs (

Share