Announcements

CFL’s Annual Holiday Party is this Friday @ 8pm!!!

CrossFit Lakeland – Performance Group


Warm-up (No Measure)

3-5 Minutes Assault Bike

then, Two Sets of:

5 Wall Facing Squats @ todays tempo

10 Walking Lunges

8 Strict Pull-Ups

10 SlingShot Supine Hip Press

10 XOS Bear Hugs

A1: Back Squat (5 x 4-6 reps @ 30X1; Rest 90 seconds)

A2: DB External Rotation (4 x 10-12 reps each @ 2110; Rest 90 seconds)

4 sets only

B: Metcon (Time)

Three rounds for time of:

20 Calories of Rowing

30 Wall Ball Shots (20/14)