CFL #959

CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

4 Rounds:

200m Jog

5 Inchworms

10 Dynamic Squat Stretch

Metcon

Metcon (Time)

4 rounds

40 Air Squats

30 Hand Release Push Ups

20 Burpees

400m Run

*Perform with a 20/14# Vest

CoronaVirus Quarantine WOD

Warm-up

5:00 Clock:

10 Alternating Step Back Lunges

30 Jumping Jacks

30 Flutter Kicks

Metcon

Metcon (AMRAP – Reps)

2 Sets:

AMRAP 8 Minutes:

24 Alternating Leg V-Ups

48 Mountain Climbers

24 Alternating Step Back Lunges

-Rest 4 Minutes b/t sets-
Athletes Notes

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.

DEMO VIDEOS:

Step Back Lunge: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=4&t=0s

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