CrossFit Lions East, CrossFit Lions West – F*CK COVID-19Warm-upWarm-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...
CrossFit Lions East, CrossFit Lions West – F*CK COVID-19Warm-upWarm-up (No Measure)A. 10 min light walk B. 4 min: 3 sprawl burpees 6 slow air squats 9 unweighted bent over flyxLIFTMetcon (No Measure)8 sets: 20 weighted good mornings 30 sec side plank per sideFor...
CrossFit Lions East, CrossFit Lions West – F*CK COVID-19Warm-upWarm-up (No Measure)2 min jumping jacks 1 min arm circles per side 30 sec plankLIFTMetcon (No Measure)EMOM for 12 min: 1- 30 sec max rep bench dips 2- 30 sec max rep glute bridgeSWEATMetcon (No...
CrossFit Lions East, CrossFit Lions West – F*CK COVID-19Warm-upWarm-up (No Measure)A. Figure out your running mark for today (see “sweat” below) B. hip flexor stretch, 90 sec per side C. 3 sets: 10 glute bridges 20 mountain climbersLIFTMetcon...
CrossFit Lions East, CrossFit Lions West – F*CK COVID-19Warm-upWarm-up (No Measure)A. 5 min run (2:30 out and then back) B. Worlds greatest stretch 10 per side C. Pidgeon pose, 90 sec per sideSWEATMetcon (AMRAP – Rounds and Reps)Amrap in 20min: 10 push-ups...
