14 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Strength: 15:00 – 35:00

Workout: 40:00 – 52:00

Cooldown: 52:00 – 54:00

Cleanup: 54:00 – 60:00

Mobility: Homework

Warm-up

8:00 AMRAP

20 seconds Single Unders

5 Wall Balls

5 Deadlifts (empty bar)

5 Deadbugs (each)

5 Muscle Up Transition (Low Rings)

Strength

**Strength Prep**

20 minutes to work up heavy Deadlift 1 RM

Deadlift (20 min to work up to heavy 1 rm)

Metcon

**Workout Prep**

1 set

5 Wall Balls

10 Double Unders or Single Unders

1 Muscle Up or Burpee Pull Up.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP of:

150 Wall Balls, 20/14 lbs (L4), 125 reps (L3), 100 reps (L2), 75 reps (L1), 50 reps (90 Double Unders (L4), 75 Reps (L3), 60 Reps (L2), 45 Reps (L1), 30 Reps (30 Muscle Ups (L4), Bar Muscle Ups (L3), Chest to Bar Pull-Ups (L2), Pull-Ups (L1), Ring Rows (WB’s – Sub 7 min

DU’s – Sub 2 min

MU’s – Sub 3 min

Mobility

https://romwod.com/app/

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