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

Warm-up

Warm-up (No Measure)

4 min:

1- jumping jacks

2- 10 easy air squats + 10 good mornings

3- worlds greatest stretch 6 per side

4- seated straddle

LIFT

Metcon (No Measure)

EMOM for 12min:

1- max rep bent over row, switch arms every 10 reps (60 sec)

2- 30 sec push up plank hold

3- 30 sec shoulder taps from push-up plank

SWEAT

Metcon (Time)

5 rounds for time:

20 x10 m shuttles

20m walking lunge

20 swings
Head outside. This can be a field or park or your street or underground parking lot. Figure out a 10m mark. An easy way is to put something on the ground as the start line and than walk 30 small steps and put something down at that line. Only one foot needs to touch the line for the shuttles.