16 Nov 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 11:00

Workout: 11:00 – 35:00

Cooldown: 35:00 – 37:00

Cleanup: 37:00 – 40:00

Accessory: 40:00 – 60:00

Warm-up

3 sets

30 second Row (Legs only)

30 Sec Row (Arms only)

5 down dog/seal pose transition

5 World’s Greatest Stretch (each side)

Metcon

**Workout Prep**

1 set

20 Second Row (workout pace)

4 Burpee Over Rower

Metcon (Time)

10 Rounds For Time (Include Rest):

300/250m Row (L3), 275/225m (L2), 250/200m (L1), 225/175m (Rest 30 Seconds

15 Burpee Over Rower (L3), 13 (L2), 11 (L1), 9 (Rest 30 seconds

Accessory

Bent Over Barbell Row

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

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