CFL #967

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

Session 1 Total Estimated Time:

1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Strength, Accessory Work Included)

10:00 Clock:

200m Jog

10 Bent Over Banded Pull Apart

20 Banded Pull Back Row

:30 Bar Hang

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

Run 400m

Max Reps Strict Pull Up

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

1:00 Single Unders or Jumping Jacks

30 Flutter Kicks

:30 Handstand Hold or Plank Hold

Metcon

Metcon (Time)

10 Rounds:

5 Hand Release Push Ups

10 Alternating Leg V-Ups

20 Chair Dips

30 Double Unders or 30 Plate Hops/Jumping Jacks

Metcon (Time)

10 Rounds For Time:

5 Strict Handstand Push Ups or Handstand Push Ups

10 Alternating Leg V-Ups

10/10 Dumbbell Shoulder to Overhead 50/35

30 Double Unders

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