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CFL #965

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. View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of

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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. View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of

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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. View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of

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CFL #962

CrossFit Lackland – CROSSFIT View Public Whiteboard 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)

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CFL #961

CrossFit Lackland – CROSSFIT View Public Whiteboard 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)

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CFL #960

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 4:00 Row Easy -Then- 3 Rounds: :30 Moderate/Hard Effort 5 Lateral Burpees Over Rower -Rest :30 b/t Rounds- Metcon Metcon (AMRAP – Reps) 10 Sets AMRAP 2 Minutes 20/15 Cal Row Max Lateral Burpee over Rower -Rest 1 Minute- Score is number

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CFL #959

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 4 Rounds: 200m Jog 5 Inchworms 10 Dynamic Squat Stretch Metcon Metcon (Time) 4 rounds 40 Air Squats 30 Hand Release Push Ups 20 Burpees 400m Run *Perform with a 20/14#

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CFL #958

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 3 Rounds: 1:00 Machine 50′ Banded Lateral Side Step (Each Way) 15 Banded Air Squats 10 PVC Pass Throughs -Then- Warm Up to first snatch weight Metcon Metcon (Time) 3 rounds

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CFL #957

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 10:00 Clock: 200m Jog 5 Strict Pull Ups 10 Push Ups to Downward Dog 15 Air Squats Metcon Metcon (AMRAP – Reps) AMRAP 15 Minutes 200m Run 10 Pull Ups -Rest

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CFL #956

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 4:00 Clock: 20 Alternating Single Leg RDLs 5 Inchworms 10 Air Squats Athletes Notes DEMO VIDEOS: Single leg RDLs: https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=13 Inchworms: https://www.youtube.com/watch?v=W-lkGIfEP0c&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=14 Air Squats: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=1 Metcon Metcon (Time) Run 2000m Easy

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