23 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 1300

Workout: 14:00 – 38:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

8 min AMRAP

5 Floor Plates Press (25/10 lbs)

10 Heel to Toe Rocks

10 Alternating Plate Toe Taps (each side)

5 Down Dog/Seal Pose Transitions

Metcon

**Workout Prep**

1 set

10 Double Unders

5 C2GHRPU’s

Metcon (Time)

5 Rounds for Time of:

100 Double Unders (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 DU Attempts or 100 singles (30 Chest to Ground Hand Release Push-Ups (L3), 25 Reps (L2), 20 Reps (L1), 30 Assisted (– Rest 1:00 between rounds –

Time Cap: 17 min

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