21 July 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

3 Sets

1 Minute Cardio (your choice) (easy to moderate)

10 Goblet Squats Dumbbell or Kettlebell (light)

10 single arm Dumbbell or Kettlebell press (light/moderate) (each side)

8 hanging scap retractions, 6 hanging knee raises, 4 kip to swing, 2 strict toes to bar

10 alternating v ups

Movement Prep

1 Set: (at workout pace)

6 Wall Balls (at workout weight)

3 Toes to Bar

2 Chest to Ground Hand Release Push-Ups “C2GHRPU’s”

Metcon

Metcon (Time)

For Time:

100 Wall Balls, 20/14 lbs (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1/50 Toes to Bar (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Ab Mat Sit-Ups (25 C2GHRPU’s

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