CFL #916

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)

2 RFT of:

150’ Sled Push (moderate weight/walking pace)

5 Rope Climb

150’ Sled Push

4 Legless

150’ Sled Push

3 Rope Climb

150’ Sled Push

2 Legless

150′ Sled Push

1 Rope Climb

Rest 1:1

CoronaVirus Quarantine WOD

Warm-up

6:00 Clock:

40 High Knees

40 Mtn. Climbers

20 Scap Only Push Ups

:30 Active Bottom of the Squat Hold

Metcon

Metcon (Time)

For Time of:

16 —> 1

Burpees

Air Squats

Sit Ups
*Reps go as such: 16 Burpees, 16 Air Squats, 16 Sit ups, then 15/15/15, 14/14/14.. and so on!

*Try to hold a smooth pace.

Metcon (Time)

For Time of:

16—> 1

Lateral Burpees over DB

DB Thrusters

Sit Ups
*Reps go as such: 16 Burpees, 16 Thrusters, 16 Sit ups, then 15/15/15, 14/14/14.. and so on!

*Try to hold a smooth pace.

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