CFL #923

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)

Power Clean

20 @185/125 lbs

20 @205/145 lbs

20 @225/155 lbs

20 @225/155 lbs

20 @225/155 lbs

-Rest 3:00 b/t sets-

Scaled:

20 @135/95 lbs

20 @155/105 lbs

3×20 @185/125 lbs

-Rest 3:00 b/t sets-

CoronaVirus Quarantine WOD

Warm-up

0:00-10:00

Crossover symmetry activation (or Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators, External rotation w/ arms at side, W with hands by shoulders , and 7 Ys: youtube.com/watch?v=x4b4aUfR1JQ)

-Then-

with remaining time work through:

15/12 Cal Row OR 150m jog

10 Empty Barbell Deadlift

5 Empty Barbell Muscle Cleans

10 Inchworms

Metcon

Metcon (Time)

Power Clean

20 @165/110

20 @185/125

20 @205/145

20 @225/155

-Rest 3:00 b/t sets-

Scale:

Power Clean

20 @115/80

20 @135/95

20 @155/105

20 @185/125

-Rest 3:00 b/t sets-

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