F*CK COVID-19 WOD #13

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.