CrossFit Lions East, CrossFit Lions West – CrossFit

Metcon

Metcon (No Measure)

Zoom class

“5 min of Fun”

0-5 warm/up

5-6 rest

6-11 wod 1

11-12 rest

12-17 wod 2

17-18 rest

18-23 wod 3

23-24 rest

24-29 cool down

W/U:

1- jumping jacks

2- 5 lateral jumps + 5 easy air squats

3- 30 sec each side of seated quad stretch

4- seated straddle

5- facedown shoulder stretch

Wod 1: burpee + reverse lunge ladder

1 burpee + 1 lunge

2 burpees + 2 lunges

3 burpees + 3 lunges

Wod 2:

15 sit-ups

15 glute bridges

* Every min and starting at go we hold a 20 sec Front plank

Wod 3:

EMOM for 5 min:

45 sec of:

5 air squats

2 tuck jumps

Cool down:

1- jumping jacks

2- push-up slides

3- mountain climbers

4- bent over flys

5- shoulder pulses