CFL #962

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)

For Time of:

400m Run

15 Muscle Up

400m Run

12 Muscle Up

400m Run

9 Muscle Up

400m Run

-Rest 5 Minutes-

400m Run

100’ Handstand Walk

400m Run

75’ Handstand Walk

400m Run

50’ Handstand Walk

400m Run

-Rest 5 Minutes-

400m Run

15 Bar Muscle Up

400m Run

12 Bar Muscle Up

400m Run

9 Bar Muscle Up

400m Run

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

200 m jog

5 Burpees

10 Air Squats

Metcon

Metcon (Time)

For Time of:

400m Run

15 Burpees

400m Run

12 Burpees

400m Run

9 Burpees

400m Run

-Rest 5 Minutes-

400m Run

15 Handstand Push-ups

400m Run

12 Handstand Push-Ups

400m Run

9 Handstand Push-Ups

400m Run

-Rest 5 Minutes-

400m Run

15 Burpees

400m Run

12 Burpees

400m Run

9 Burpees

400m Run

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