CFL #922

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

Crossover Symmetry Activation

-Then-

3 rounds:

1:30 Machine of your choice

5 Strict Pull Ups

15 Hip Bridges

:30 HS Hold

Metcon

Metcon (Time)

4 sets

5/4 Legless Rope Climb

90’ Handstand walk

90’ hand over hand sled pull (sled + 55/35)

90 Handstand walk

-Rest 3:00 b/t sets-

CoronaVirus Quarantine WOD

Warm-up

6:00 Clock:

20 Jumping Jacks

5 Inchworms

10 Bulgarian Split Squats (R/L)

Metcon

Metcon (Time)

2 Sets:

3 Rounds:

400m Run or 1:30 High Knees

15 Burpees

30 Alt Step Back Lunges

-Rest 3:00 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

50 Double Unders

2-4-6-8-10…

Alternating DB Hang Clean and Jerk

Rest 4:00

AMRAP 8:00

50 Double Unders

2-4-6-8-10..

Alternating Hang DB Snatch

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