CrossFit Lakeland – Performance Group

Warm-up (No Measure)

XOS – Activate Series


Banded Squat Hold x 1min

Banded Hip Extension, 1min/side

Banded PVC Sink Stretch, 1min


Dynamic Warm-Up

*** Led By Coach ***

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds and Reps

As Possible in 20 Minutes of:

7 CTB Pull-Ups

7 Burpees

7 Kettlebell Swings (70/53)

20 Double Unders