CFL #961

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

4 Rounds:

1:30 Bike

50′ Banded Lateral Side Step (Each Way)

10 Banded Air Squat

-Then-

Warm Up to first weight + any front rack mobility you need.

Metcon

Metcon (Time)

4 sets

10 Front Squat, 155/105 lbs

100’ Back Rack Walking Lunge, 155/105 lbs

-Rest 90 seconds between each set-

4 sets

8 Front Squat, 205/145 lbs

50’ Back Rack Walking Lunge, 205/145 lbs

-Rest 90 seconds between each set-

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

20 Bodyweight RDLs

5 Burpees (Step Up/Step Down)

10 Air Squats

Metcon

Metcon (AMRAP – Reps)

3 Sets for Max Reps:

1:30 Alternating Chair Step Ups

1:30 Sit Ups

1:30 Jumping Air Squats

-Rest 1:30 B/T Sets-
Athletes Notes

WORKOUT STRATEGY & FLOW:

You will complete max reps at each station for a total rep count each set. I recommend counting up. For example, if you get 20 chair step ups then start at 21 for your first situp.

Do you best to keep moving for the 1:30. This will be hard! Start out at a smooth pace.

Sub air squats for jumping air squats if needed.

DEMO VIDEOS:

Alternating Step Up: https://www.youtube.com/watch?v=afLEznpsXgI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=9

Jumping Air Squats: https://www.youtube.com/watch?v=YL6QJ-D5Ktc&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=26

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