17 Nov 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Workout: 13:00 – 52:00

Cooldown: 52:00 – 54:00

Cleanup: 54:00 – 56:00

Mobility: 56:00 – 60:00

Warm-up

Hinshaw Warm-Up (15 minutes)

*On the Sheet of Paper attached to the White Board

Metcon

**Workout Prep**

3 sets

50m Run (workout pace)

5 Wall Balls

3 Box Jump + Step Down

* 30 second rest between sets *

Metcon (Time)

5 rounds for time:

Run 400m (RX), 200m (S)

30 Box Jumps, 24/20″ (RX), Step-ups, 24/20″ (S)

30 Wall Balls, 20/14 lbs (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), 9/8′ (* Time cap: 35 minutes

Share