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

Warm-up

Warm-up (No Measure)

A. 3 min run or walk

B. roll out you quads for 4 min (if you don’t have a roller, grab a rolling pin or find something hard you can use.

C. Chest stretch – 2 min per side

LIFT

Metcon (No Measure)

5 sets:

10 jumping squats

20 air squats

max bottom of squat hold

rest 2 min
You go right from you to the other. Zero rest between and if you can move quickly. The goal is to see how fast you can get your legs burning. If you are doing this right, you shouldn’t be able to hold that bottom of squat position for longer than 30 sec. The hold is active, not passive. That means your knee is at hip level with hands in front.

SWEAT

Metcon (Time)

100 burpees for time
Sorry….but it has to be done. You want an extra hit….go for 150 or 200.