CrossFit Lions East, CrossFit Lions West – F*CK COVID-19

Warm-up

Warm-up (No Measure)

2 min jumping jacks

1 min arm circles per side

30 sec plank

LIFT

Metcon (No Measure)

EMOM for 12 min:

1- 30 sec max rep bench dips

2- 30 sec max rep glute bridge

SWEAT

Metcon (No Measure)

20 min of hill sprints:

Find a hill (that aint tough on the north shore) and perform max hill sprints
Once you have found your hill then run up the hill at about 80% effort for 30 sec. Find a mark so you know how far up the hill you went. Now you have your start and finish line. Start the clock at do max hill sprints for 20 min. Sprint up the hill and WALK BACK DOWN AT A SLOW PACE. Non runners will walk up the hill fast and then walk back down easy. Non runners could also go for a hike.

Finisher

Warm-up (No Measure)

calf smash with your shin (see Instagram video), 3 min per side.

hip flexor stretch, 3 min per side