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

Warm-up

Warm-up (No Measure)

A. 4 min:

10 jumping jacks

6 reverse lunges (total)

3 burpees

LIFT

Metcon (No Measure)

5 sets:

10-20 bent over rows per

10 Weighted good mornings

10 leg raises

rest as needed

SWEAT

rest 5 min between parts

A: Metcon (AMRAP – Rounds and Reps)

amrap in 3 min:

10 Russian swings

10 Goblet squats
SPRINT SPRINT SPRINT!!! Don’t hold back. Full Send on this one people.

B: Metcon (Time)

5 sets for time:

10 russian swings

20 air squats

Finisher

Metcon (No Measure)

(Optional)

15 min cool down run/walk