06 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 16:00

Workout: 16:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

6 min AMRAP

5 Wallballs (focus on breathing and arm cycling)

5 Hand Release Pushup

5 Rings Row (feet on the floor)

4 Box Jump Overs

Metcon

**Workout Prep**

1 set

5 Wall Balls

3 Ring Rows (feet elevated)

3 Deficit Push-Ups

1 Burpee Box Jump Over

Metcon (Time)

5 Rounds for Time (Inc. Rest)

15 Wall Balls, 30/20 lbs (L3), 20/14 lbs (L2), 20/14 lbs (L1), 14/10 lbs (Rest 1 min

* Target time: 14:00 – 19:00 minutes

* Time cap: 22:30 minutes

Mobility

https://romwod.com/app/

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