CrossFit Lakeland – Fitness Group


Warm-up (No Measure)

1 min Assault Bike, legs only

1 min Assault Bike, Standing arms only

x 3 Sets

then,

Two Sets of:

10 Band Pull Aparts

20 SlingShot Sidesteps/side

10 Banded Paloff Press/side

20 Walking Lunge Steps

A1: Barbell Step-Up (4 x 8-10 reps each leg; Rest 60 seconds)

* Barbell is back racked

* choose a box/bench height

below knee level

A2: Strict Pull-Ups (4 x 4-6 reps @ 2111; Rest 60 seconds)

Scale using partner assist or band

assist

B: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps

as possible in 10 minutes of:

12/8 Calories of Assault Bike

5 Dumbbell Complex
Todays DB Complex =

3 Hang Power Cleans + 3 Front Squats + 3 Push Press