Announcements

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

CrossFit Lakeland – Fitness Group

Warm-up (No Measure)

XOS – Activate Series

then,

Row x 500m

then, Two Sets of:

10 Kettlebell SDHP

:30sec FLR

10 Switch Lunges, R/L=1

A1: Close Grip Bench Press (4 x 6-8 reps @ 20X1; Rest 45 seconds)

A2: Romanian Deadlift (4 x 6-8 reps @ 3010; Rest 45 seconds)

A3: Side Bridge (4 x 30-45 seconds each side; Rest 45 seconds)

B: Metcon (4 Rounds for reps)

4 Sets for max reps of:

30 seconds Push-Ups

30 seconds Rest

30 seconds Slam Ball (30/20)

30 seconds Rest

30 seconds Double Unders

Rest 2:30
* Score total reps for each set