CrossFit Lackland – CROSSFIT
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ROMWOD
https://app.romwod.com/routine/pigeons-puppies-frogs-short (14 min)
Warm-up
5 min AMRAP of:
5 Calorie AAB/Row
5 single arm dumbbell presses (light/moderate) (each side)
10 PVC Pass Throughs/Around the Worlds
10 air squats
Movement Prep
1 Set: (at workout pace)
5 chest to bar pull-ups
5 push-ups
5 sit-ups
5 air squats
Metcon
Metcon (Time)
For Time (include rest)
Task Tabata
300 reps, following the pattern:
20 seconds of chest to bar pull-ups (RX+), Pull-UPs (RX), Ring Ring Rows (S)
-Rest 10 seconds-
20 seconds of push-ups (RX), Knee Push-Ups (S)
-Rest 10 seconds-
20 seconds of Ab Mat sit-ups (RX)
-Rest 10 seconds-
20 seconds of air squats (RX)
-Rest 10 seconds-
*Keep repeating pattern until 300 total reps are completed
-Rest 5:00 between workouts-
Double Task Tabata
200 reps, following the pattern:
40 seconds of strict pull-ups (RX+), Pull-Ups (RX), Ring Rows (S)
-Rest 20 seconds-
40 seconds of dumbbell bench presses, 2×50/35 lbs (RX+), 40/25 lbs (RX), 30/15 lbs (S)
-Rest 20 seconds-
40 seconds of toes to bar (RX+), Knee-Ups (RX), Ab Mat Sit-Ups (S)
-Rest 20 seconds-
40 seconds of wall balls, 20/14 lbs @ 10/9′ (RX), @ 9/8′ (S), 16/10′ @ 10/9′ (SS)
-Rest 20 seconds-
*Keep repeating pattern until 200 total reps are completed
Athletes Notes
TARGET SCORE
Target Time Set 1: sub 10 minutes
Time Cap Set 1: 14 minutes
Target Time Set 2: sub 12 minutes
Time Cap Set 2: 16 minutes
Total Time Cap (including rest): 35 min