Announcements

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

CrossFit Lakeland – Performance Group


Warm-up (No Measure)

Two Sets of:

40-50 Speed Steps or DU Practice

5 DB Curtis “P” (Hang PC + R/L Lunge + Push Press)

10 Mountain Climbers, R/L=1

8 Alt. Step-Ups

5 Strict Pull-Ups

50ft SlingShot Monster Walk

Metcon (AMRAP – Reps)

Every Two Minutes for 30 Minutes do (5 Sets):

Station 1 — 1 Rope Climb + 5 Strict Handstand Push-Ups

Station 2 — 200m Shuttle Run + 15 KBS (53/35)

Station 3 — 15-20 Burpees + 15 SD Box Jumps (24/20)
Score total reps:

1 RC + 5 SHSPU + 15 KBS + 20 Burpees

+ 15 BJ = 56 reps for set 1