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

Warm-up

Warm-up (No Measure)

A. 10 min stretching out whatever is tight feeling today .

– calves

– quads

– hips

– glutes

– chest

etc.

LIFT

Metcon (No Measure)

5 sets:

12 seated press per arm

rest as needed

SWEAT

A: Metcon (Time)

3 rounds:

10 suitcase DL right arm

10 hang power clean right arm

10 front squat right arm

rest 30 sec

10 suitcase DL Left arm

10 hang power clean right arm

10 front squat right arm

rest 1 min

B: Metcon (AMRAP – Rounds and Reps)

amrap in 10min:

20 glute bridges

75m run

20 sit-ups

75m run
This would work great at field but it doesn’t have to be. Pick a run mark that is 75m out. Do your glute bridges on one side, do the run and then do the sit-ups on the other side.