CFL #911

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and are quarantined to your quarters, we will provide you a daily WOD to do at home. We wouldn’t want you dying from a Virus when you can die from a WOD!

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds or 10 min

10 PVC PassThroughs

10 PVC OH Walking Lunges

:30 HS Hold

1:00 Plank

Strength Phase

Power Clean (25 min to find 1 RM)

Metcon

Metcon (Time)

For Time of:

20 Alt OH Lunge 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (50 Toes to bar (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), Knee-Ups (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (20 Alt OH Lunge 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (50 GHD’s (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 AbMat Sit-Ups (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (

CoronaVirus Quarantine WOD

Metcon (Time)

For Time of:

50 Alt Lunges

50 Butterfly Sit-Ups

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (Rest 5 min

50 Air Squats

50 Crunches

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (Rest 5 min

50 Alt Lunges

50 Flutter Kicks

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (

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