CFL #964

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

3 Rounds:

1:00 Single Unders

10 Empty Barbell Good Mornings

10 Empty Barbell Strict Press

-Then-

Front Rack/Shoulder Mobility of your choice + warm up to first clean and jerk weight

Metcon

Metcon (Time)

For Time:

100-80-60-40-20

Double Under

10-8-6-4-2

Clean and Jerk

165/115

-Rest 5 Minutes-

100-80-60-40-20

Double Under

10-8-6-4-2

Clean and Jerk

205/145

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

40 Jumping Jacks

10 Lunge Elbow to the Floor

20 Bodyweight RDLs

Metcon

Metcon (AMRAP – Reps)

3 Sets:

1:00 Max reps at each station:

1. Mountain Climbers

2. Alternating Step Back Lunges

3. Burpees

4. Box Jumps or Tuck Jumps

Rest 1:00 B/T Sets

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