“Support Your Local Box”

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


Warm-up (No Measure)

A. 3 sets:

5 burpees

30 sec bottom of squat hold

30 sec arm cycles per side

B. 4 min:

10 jumping 1/2 lunges (don’t go all the way down)

3 push-ups

5 sit-ups


Warm-up (No Measure)

“Support Your Local Box” WOD #1

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50/35lb DB
This is the first workout of a CrossFit HQ initiative to help CrossFit gyms around the world. 100% or donations go to the affiliate you pick to support. To be clear, participating is supporting. If you want to donate feel free but no pressure to do so. I just want to see all you maniacs getting after these workouts. To register go to:


If you don’t have a DB at home you can use any weighted object for this workout. Pick a push-up progression that allows you to do 10 in two sets or less.