CFL #920

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

Warm-up

4 rounds:

2:00 Machine of your choice

20 Cossack Squats (Total)

5 Strict Pull Ups

:30 Shoulder Taps

-Then-

Warm up to squat clean weight

Metcon

Metcon (Time)

3 sets for time of:

3 rounds

3 Rope Climbs

6 Squat Clean, 185/125 lbs

9 PHSPU (ab mat for men, 45# plate + ab mat for women)

Rest 1:1

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

10 DB or Bodyweight Single Leg RDL (R/L)

10 Inchworms

20 Air Squats

:30 Hollow Hold

Metcon

Metcon (AMRAP – Reps)

4 sets for max reps:

1:00 Alt Chair Step Ups

1:00 Chair Dips

1:00 Alt Leg V-Ups

1:00 Jumping Air Squats

Rest 1:00 b/t sets.
*The total number of reps per set is your score each set. For instance: chair step ups + chair dips + alt leg v-ups + jumping air squats is your total for set 1. Reset when you start set 2 and try to keep or improve your previous number!

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