05 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 15:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

3:00 EB or Row

-into-

6 min AMRAP

3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge)

5 Deadbugs (each side)

5 Kip Swings

3-5 Strict Pullups

Metcon

**Workout Prep**

2 sets (add weight each set)

10m Double Dumbbell Front Rack Walking Lunge

4 Double Dumbbell Deadlifts

1 Bar Muscle Up

– rest 1:00 between sets –

Metcon (Time)

For Time of (inc. rest):

50’ Dumbbell Front Rack Walking Lunge, 2×50/35 lbs (RX), 35/25 lbs (S)

20 Dumbbell Deadlifts, 2×50/35 lbs (RX), 35/25 lbs (S)

10 Bar Muscle Ups (L4), 30 Chest to Bar Pull-Ups (L3), 30 Pull-Ups (L2), 15 Pull-Ups (L1), 30 Ring Rows (-into-

2 Rounds:

10 Dumbbell Deadlifts, 2×50/35 lbs (RX), 35/25 lbs (S)

5 Bar Muscle Ups (L4), 15 Chest to Bar Pull-Ups (L3), 15 Pull-Ups (L2), 5 Pull-Ups (L1), 15 Ring Rows (-into-

5 Rounds:

4 Dumbbell Front Rack Walking Lunge, 2×50/35 lbs (RX), 35/25 lbs (S)

2 Bar Muscle Ups (L4), 6 Chest to Bar Pull-Ups (L3), 6 Pull-Ups (L2), 3 Pull-Ups (L1), 6 Ring Rows (* Time cap: 25 minutes

Mobility

https://romwod.com/app/

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