22 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 18:00

Workout: 18:00 – 38:00

Cooldown: 38:00 – 40:00

Cleanup: 40:00 – 42:00

Mobility: 42:00 – 60:00

Warm-up

7 min AMRAP

30-sec Ski or Row

5 Alt. V-ups (each side)

1 Zombie Climbs

3 Broad Jumps

Movement Prep

2 sets

5/4 Calorie Ski or Row

1 Rope CLimb (halfway)

* Practice a good take-off and getting the feet up high *

Metcon

Metcon (Time)

2 Rounds for Time of (Inc. Rest)

15/12 Calorie Row

3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 6 Rope Get-Ups (L1), 3 Rope Get-Ups (12/10 Calorie Row

2 Rope Climbs (L4), 1 Rep (L3), 4 Rope Get-Ups (L2), 3 Rope Get-Ups (L1), 2 Rope Get-Ups (9/8 Calorie Row

1 Legless Rope Climb (L4), 1 Rope Climb (L3), 3 Rope Get-Ups (L2), 2 Rope Get-Ups (L1), 1 Rope Get-Ups (Rest 3 min

* Target time each set: 3:30 – 4:30

* Time cap: 15 minutes

ROMWOD

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

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