CrossFit Lions East, CrossFit Lions West – F*CK COVID-19
Warm-up
Warm-up (No Measure)
3 sets:
1 min run
5-10 push-ups
10 squats
LIFT
Metcon (No Measure)
5 sets:
5-10 HSPU
rest 90 sec
Progressions:
HSPU
Piked HSPU on a chair, bench, table
Piked HSPU on the floor
push-up
SWEAT
Metcon (AMRAP – Rounds and Reps)
“Partner WOD…at a distance”
amrap in 30 min:
7 burpees
7 jumping squats
7 bicep curls per arm
How can you have a partner when you are doing social distancing? If you have some at home you can throw down with then fabulous. Get them involved. If you have a friend you can facetime with or use zoom or whatever then do it. If you don’t then do a 1 for 1 work to rest ratio for the 30 min. Time how long it takes to do one round at about 75% effort in warm-up and then use that time as rest each round. The should be just a good move around. Not too devasting on this rainy Friday.