22 July 2021

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minutes (Steady movement through the following):

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

10 Inchworms

5 single arm dumbbell RDLs (each side) (moderate)

5 single arm dumbbell suitcase deadlifts (each side) (moderate)

Movement Prep

1 Set: (at workout pace)

3 Burpee Dumbbell Deadlift (at workout weight)

6/5 Echo Bike Cals

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpee Over Bar

Deadlifts, 225/185 lbs (L4), 205/155 lbs (L3), 185/135 lbs (L2), 155/115 lbs (L1), 135/95 lbs or lighter (*10/8 Echo Bike Calories After Each Set

-Rest 5:00-

25 Bar Facing Burpee Over Bar

25 Deadlifts, 225/185 lbs (L4), 205/155 lbs (L3), 185/135 lbs (L2), 155/115 lbs (L1), 135/95 lbs or lighter (20/16 Echo Bike Cals

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