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

Warm-up

Warm-up (No Measure)

A. 10 min light walk

B. 4 min:

3 sprawl burpees

6 slow air squats

9 unweighted bent over flyx

LIFT

Metcon (No Measure)

8 sets:

20 weighted good mornings

30 sec side plank per side
For the weighted good morning, assuming you do not have a barbell at home, hold the DB/KB/packback across your chest.

Side plank – if you can plank with your hand on the ground instead of your elbow that would be great. Have your opposite hand held overhead.

SWEAT

Metcon (No Measure)

How far up the ladder can you go?

This is an EMOM workout

You start with:

1- 5 burpees

2- 10 KB/DB/backpack swing

then it goes up by one rep each set

3- 6 burpees

4 – 11 KB/DB/backpack swings

5- 7 burpees

6- 12 swings

7- 8 burpees

8- 13 swings

.

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keep going up the ladder till you fail. If you want to do a big boy workout today, you can rest 5 min after your fail and start again. These are American swings, cover your ears with your hands.