CrossFit Lockhart – CrossFit

Warm-up

Warm-up (No Measure)

200m row

x2

10 pump lunges per leg

5 side lunges per leg

10 windmills

10 plank shoulder taps

10 arm circles

Weightlifting

Back Rack Lunge (5×10)

Pick a weight you can perform all 5×10 (off the rack)

Metcon

Metcon (Time)

21 – 15 – 9

Devil Press

Cal row

2:1 Sit-ups
Time Cap: 16 minutes

Accessory

4×10/10 KB arnold press