CrossFit Lockhart – CrossFit


Warm-up (No Measure)

200m run

25 ft low bear crawl

25 ft walking lunges

25 ft, crab walks

25 ft duck walks


W/ a band

20 standing pull aparts

15 high pulls

10 shoulder to overhead

W/ a barbell

10 strict press (shoulder Press)


Shoulder Press (5×3 )

work up to a heavy 3, and perform all 5×3 with the same weight.

Metcon (No Measure)

4 sets

10 Deficit Box Sumo Squats

15/10 cal row

7 barbell bicep curls
Deficit Box Sumo Squats: Stand on two boxes, Holding a kettlebell by the handle, hanging in between the legs

and squat as low as possible, maintaining a vertical torso.

You may use a belt to hang the kettlebell, so hands stay free.