20 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 40:00

Cooldown: 40:00 – 42:00

Cleanup: 42:00 – 44:00

Mobility: 44:00 – 60:00

Warm-up

7 min AMRAP

20-sec single unders

10 Sit-Ups

5 Strict Pull-ups or Ring Rows

5 Push-ups

Movement Prep

3 sets

10 Double Unders

4 GHD’s

2 Burpee Pull-Ups *

* 2nd set: 2 Burpee Chest to Bar

* 3rd set 2 Burpee Muscle Ups

Metcon

Metcon (Time)

5 Rounds for Time of:

60 Double Unders (L4), 40 Reps (L3), 20 Reps (L2), 120 Singles (L1), 60 Singles (15 GHD’s (L4), 10 Reps (L3), 45 AbMat Sit-Ups (L2), 30 AbMat Sit-Ups (L1), 15 AbMat Sit-Ups (5 Burpee Bar Muscle Ups (L4), 5 Burpee Chest to Bar Pull-Ups (L3), 5 Burpee Pull-Ups (L2), 10 Burpee Ring Rows (L1), 5 Burpee Ring Rows (* Time cap: 18 minutes

ROMWOD

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

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