23 July 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

2 Rounds (Steady movement through the following):

15/12 Calorie Row

10 hanging scap retractions, 6 kips, 2 kip to swing

10 V Ups, 10 Alternating V Ups

5 Lateral Box Step Ups (each Side), 5 air squats, 5 pistols to a low box (each side)

4-8 single arm dumbbell push press (each side) (start light and add weight each round)

*15 min Cap

Movement Prep

1 Set: (at workout pace)

5 Pull Ups

4 GHD Sit Ups

4 Alternating Pistols

4 Calorie Row

2 Single Arm Dumbbell Push Presses (at workout weight)

Metcon

Metcon (Time)

For time:

100 Pull Ups (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 50 to 100 Ring Rows (*New Athletes: 50 Ring Rows Max

80 GHD Sit Ups (L4), 60 Reps (L3), 40 Reps (L2), 80 AbMat Sit-Ups (L1), 60 AbMat Sit-Ups (*L4 Athletes Have Priority then L3, L2

60 Alternating Pistols (L4), 40 Reps (L3), 20 Reps (L2), 60 Ass’d Pistols (L1), 60 to 120 Air Squats (*New Athletes: 60 Squats Max

40 Calorie Row (L4), 35 Cals (L3), 30 Cals (L2), 25 Cals (L1), 20 Cals (

Strength

Thruster (Find 1 RM)

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