08 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 48:00

Cooldown: 48:00 – 51:00

Cleanup: 51:00 – 53:00

Mobility: 53:00 – 60:00

Warm-up

3 sets

30 second Row

20 Alternating Plate step-ups (quick)

10 Single Arm Russian Kettlebell Swings (each)

5 inch Worms

Metcon

Movement Prep

2 sets

20 sec. Row (workout Pace)

10 Double Unders

5 Kettlebell Swings

2 Burpee Pulls ups

– rest 30 seconds between sets –

Metcon (Time)

2 Rounds for Time of (inc. Rest):

500/400m Row (L3), 400/300m Row (L2), 300/200m Row (L1/-rest 5 Minutes b/t sets-

* Target time: <27 minutes
* Time cap: 30 minutes

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