CFL #923
CrossFit Lackland – CROSSFIT
For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com
Please take care and be safe
ROMWOD
Complete 20 minutes of ROMWOD, Yoga, or Stretching
Warm-up
Crossover Symmetry Activation
-Then-
3 rounds:
1:30 Machine of your choice
5 Strict Pull Ups
15 Hip Bridges
:30 HS Hold
Metcon
Metcon (Time)
Power Clean
20 @185/125 lbs
20 @205/145 lbs
20 @225/155 lbs
20 @225/155 lbs
20 @225/155 lbs
-Rest 3:00 b/t sets-
Scaled:
20 @135/95 lbs
20 @155/105 lbs
3×20 @185/125 lbs
-Rest 3:00 b/t sets-
CoronaVirus Quarantine WOD
Warm-up
0:00-10:00
Crossover symmetry activation (or Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators, External rotation w/ arms at side, W with hands by shoulders , and 7 Ys: youtube.com/watch?v=x4b4aUfR1JQ)
-Then-
with remaining time work through:
15/12 Cal Row OR 150m jog
10 Empty Barbell Deadlift
5 Empty Barbell Muscle Cleans
10 Inchworms
Metcon
Metcon (Time)
Power Clean
20 @165/110
20 @185/125
20 @205/145
20 @225/155
-Rest 3:00 b/t sets-
Scale:
Power Clean
20 @115/80
20 @135/95
20 @155/105
20 @185/125
-Rest 3:00 b/t sets-