11 Jan 2022

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 33:00

Workout: 33:00 – 55:00

Cooldown: 55:00 – 57:00

Cleanup: 57:00 – 59:00

Mobility: Homework

Warm-up

3 sets

30 sec. Machine (easy pace)

5 Burpees

5 Downward Dog to Seal Pose

5 Box Step-up (each side)

5 Bench Press (empty bar/slow and controlled)

Strength

**Strength Prep**

Build to a heavy single-on bench press.

Bench Press (20 min to Find Heavy 1 RM)

Metcon

**Workout Prep**

1 set

5 Toes to Bar

2 Burpee Box Jump Overs

3 Toes to Bar

Metcon (Time)

5 Rounds for Time of (Inc. Rest):

12 Toes to Bar (L3), 10 Reps (L2), 12 Knee-Ups (L1), 12 Ab-Mat Situps (10 Burpee Box Jump Over, 24/20″ (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1), Step-Ups, 20/16″ (12 Toes to Bar (L3), 10 Reps (L2), 12 Knee-Ups (L1), 12 Ab-Mat Situps (Rest 2 min

*Target Time: 14:30 to 16:30 (inc. rest)

*Time Cap: 20 min (inc. rest)

Mobility

https://romwod.com/app/

Share