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

Warm-up

Warm-up (No Measure)

EMOM for 12 min:

1- 20 sit-ups

2- 20 high knees + 20 jumping jacks

3- 8 burpees

SWEAT

A: Metcon (Time)

50 single arm manmakers for time (10 min time cap)
manmaker can be done with a DB, KB or any weighted object. It could be as light as a can of soup if needed.

Go down for the push-up with the DB in your right hand. Do one push-up. Do right arm row. Then slide the DB to your left hand. Do one arm row with left hand. Pop up and do a power clean with DB in left hand. Finish off with a strict press with the left arm. That is one rep. On your next rep you start with the DB in your left hand and do the reverse.

B: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

10 goblet squats

20 air squats

rest 1 min