15 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 16:00

Workout: 16:00 – 53:00

Cooldown: 53:00 – 55:00

Mobility: 55:00 – 60:00

Warm-up

Hinshaw Warm-Up

* Take 12-15 minutes to coach athletes through what you can and then roll into the workout prep *

Metcon

Workout Prep**

3 Building Sets

100m Run

– 30-sec rest –

– Have athletes build into 80% of workout pace during the 3 sets –

Movement Prep

Metcon (Time)

For Time of (Don’t Inc. Rest):

10 rounds (Every 4:00)

200m Run

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