CrossFit Lockhart – CrossFit

Warm-up

Warm-up (No Measure)

2 sets of 5 cal sprint on the bike

then:

3 rounds of:

15 banded face pulls

10 banded upright rows

30 sec plank

Weightlifting

Muscle Clean ([email protected] x 10 min)

Work up to a weight you can do 3 reps EMOM for 10 minutes

Metcon

Metcon (No Measure)

20 min EMOM

Min 1: 10 Low bar pull-ups

Min 2: 12 DB Strict Press

Min 3: 15/10 Cal bike

Min 4: 10 Plank reach under