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

Warm-up

Warm-up (No Measure)

A. 10 min walk

B. 3 sets:

10 glute bridges

30 sec seated straddle

LIFT

Metcon (No Measure)

EMOM for 12 min:

1- 30 sec max HSPU/strict press

2- 30 sec weighted good mornings

SWEAT

Metcon (Time)

3 rounds for time (20 min time cap):

100 air squats

75 sit-ups

50 sprawl burpees
Sprawl is just like a burpee but your arms stay straight and you don’t need to jump or put your hands over your head. You do need to stand straight up at the top however.