CrossFit Lockhart – CrossFit
Warm-up
Warm-up (No Measure)
200m run
25 ft low bear crawl
25 ft walking lunges
25 ft, crab walks
25 ft duck walks
then:
W/ a band
20 standing pull aparts
15 high pulls
10 shoulder to overhead
W/ a barbell
10 strict press (shoulder Press)
Weightlifting
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.
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