CFL #910

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

10 min AMRAP of:

15/12 Cals on AAB

5 Strict Pull Ups

15 Hip Bridges

15 V-Ups

Metcon

30 Rope Climbs (Time)

30 Legless Rope Climbs, (L4), 30 Rope Climbs (L3), 20 Rope Climbs (L2), 30 Rope Get-Ups (L1)
Goal is to get to the Top in 2 pulls. Time under tension is Key so make sure once you hit the mark that you get down as smoothly as possible.

*Try and maintain at least 3-4 reps a minute

Time Cap : 15:00

Metcon (Time)

6 RFT of:

21/15 Cals on Row

14 Wallballs, 30/20 lbs @ 10/9′ (L3), @ 9/8′ (L2), 20/14 lbs @ 10′ (L1), @ 9′ (7 Power clean, 205/145 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 135/85 lbs (L1), 115/65 lbs or lighter (

CoronaVirus Quarantine WOD

Metcon (Time)

6 Rounds for time of:

21 Sit-Ups

14 Alternating Lunges

7 Chest to ground push-ups

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