CFL #915

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)

3 RFT of:

25-20-15

Cal Assault Bike

Wallballs, 30/20 to 10′ Target

-Rest 5:00 b/t sets-

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

40 Jumping Jacks

20 Alt Step Back Lunges (Total)

20 Deadbugs

1:00 Wall Sit

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

5 min AMRAP of:

40 Mtn. Climbers

20 Alt Jumping Lunges (Total)

Rest 2:00 b/t rounds.
*Mtn. Climbers can be counted each time your knee comes to your chest.

*Keep chest tall on jumping lunges. Try to do in sets of 10 or more if you can!

*Scale to alternating step back lunges if jumping lunges are too difficult.

Metcon (AMRAP – Reps)

3 Rounds:

5 min AMRAP of:

60 Mtn. Climbers

20 Weighted Front Rack Step Back Lunges (Total)

Rest 2:00 b/t sets.

Plank Hold (Time)

For time:

Max Plank Hold

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