CrossFit Lackland – CROSSFIT
*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching
10 Dynamic Squat Stretch
40 Air Squats
30 Hand Release Push Ups
*Perform with a 20/14# Vest
CoronaVirus Quarantine WOD
10 Alternating Step Back Lunges
30 Jumping Jacks
30 Flutter Kicks
Metcon (AMRAP – Reps)
AMRAP 8 Minutes:
24 Alternating Leg V-Ups
48 Mountain Climbers
24 Alternating Step Back Lunges
-Rest 4 Minutes b/t sets-
WORKOUT STRATEGY & FLOW:
Keep the alternating leg v-ups at a smooth pace. Sub bicycle kicks if the v-ups are too difficult.
Each leg counts on the mountain climbers. These will get tough, keep pushing through!
The lunge is is where you should try and recover your breath.
Pick up the second amrap where the first one left off to accumulate one total rounds and reps.
Step Back Lunge: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=4&t=0s