CFL #914

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

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

For Time of:

3 rounds

10 Strict HSPU

15 Weighted abmat sit ups (25/15 lbs)

Rest 4:00

Double Under

80-60-40-20

Muscle Up

8-6-4-2

Rest 4:00

3 rounds

10 Strict HSPU

15 Weighted abmat sit ups (25/15 lbs)

Rest 4:00

Double Under

80-60-40-20

Muscle Up

8-6-4-2

CoronaVirus Quarantine WOD

Warm-up

4 rounds:

20 Bodyweight RDLs

5 Push Ups to Downward Dog Pose (2 sec pause)

10 Big Arm Circles (Forward/Backward)

Metcon

Metcon (Time)

6 RFT of:

30 Jumping Jacks

20 Chair Step Ups (Total)

10 Chair Dips

Rest 2:00

Metcon (AMRAP – Reps)

2 Min AMRAP of:

Max Burpees

Metcon (Time)

For Time: (Partition however you want!)

150 Jumping Air Squats (RX), 75 Reps (S)

100 Alt Leg V-Ups (RX), 50 Reps (S)

50 strict HSPU (RX), 75 Hand Release Push Ups (S)
*Partition however you want means you could do 10 rounds of 15 jumping air squat, 10 alt leg v-ups, and 5 strict hspu for the workout. You can also work straight through it if you prefer!

*Usually the big workout we partition regularly is Murph

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