15 Nov 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 14:00 – 35:00

Cooldown: 35:00 – 37:00

Cleanup: 37:00 – 40:00

Accessory: 40:00 – 60:00

Warm-up

4 min of Shoulder Mobility

1 min Around the Worlds (divide L/R)

1 Min Pass Throughs

1 Min Thread the Needle (L)

1 Min Thread the Needle (R)

Then

6 min AMRAP

30-sec echo bike

5 scap pull-ups

5 kip swings

5 push-ups

10-sec handstand hold

Metcon

**Workout Prep**

1 set

5/4 Echo Bike Cals

3 Handstand Push-Ups

5 Pull-Ups

5/4 Echo Bike Cals

Metcon (Time)

For Time of:

20/15 Echo Bike Cals (L3/2), 16/12 Cals (L1), 12/8 Cals (Handstand Push-ups (L3), 15-9-6 HSPU’s (L2) 15-9-6 Ass’d HSPU’s, 1×25/45 lb BP w/AbMat or 9-6-3 Wall Walks (L1), 21-15-9 Seated DB SP, 2×35/25 lbs (Pull-Ups (L3), 15-9-6 PU’s (L2), 21-15-9 Ring Rows (L1), 15-9-6 RR’s (* Time cap: 15 minutes

Accessory

Alt. DB Bench + Double DB Bench

3 sets: 5 alt. reps (each side) + 5 reps double

*Build to a moderate weight and stay the same or build across all sets.

Then:

Tricep Dips

4 sets: 10 reps

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