CFL #963

CrossFit Lackland – CROSSFIT

Are you ready to get back into it? We sure are and very excited to get back on track, starting next Monday, 25th of May at 10am…….with Murph! Bring your vest and enjoy some BBQ afterwards.

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ROMWOD

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

Warm-up

8:00 Clock:

4 Strict Pull Ups

6 Push Ups to Downward Dog

12 Prisoner Kang Squat

Metcon

Metcon (Time)

5 RFT of:

10 Strict Pull Up

20 Push Up

30 Air Squat

-Rest 5 Minutes-

10 Rounds

5 Strict Pull Up

10 Push Up

15 Air Squat

*Wear a 20/14 Vest

CoronaVirus Quarantine WOD

Warm-up

5:00 Clock:

100m Jog or :30 High Knees

5 Push Ups to Downward Dog

10 Air Squats

Metcon

Metcon (AMRAP – Reps)

AMRAP 6:00:

200m Run

20 Air Squats

Rest 2:00

AMRAP 6:00:

200m Run

15 Push Ups

Rest 2:00

AMRAP 6:00

200m Run

10 Table Rows or 5/5 Bent Over Single Arm Rows

Metcon (AMRAP – Reps)

AMRAP 6:00:

200m Run

20 Air Squats

Rest 2:00

AMRAP 6:00:

200m Run

15 Push Ups

Rest 2:00

AMRAP 6:00

200m Run

10 Strict Pull Ups or 5/5 Bent Over Single Arm Rows 50/35

*If you have a 20/14# vest or ruck wear it!

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