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

Warm-up

Warm-up (No Measure)

5 min:

1 – 20 lateral hops + 10 tuck jumps

2- arm circles

3- 10 squats + 10 good mornings

4- 45 sec bottom of squat hold

5- 5 worlds greatest stretch per

SWEAT

Metcon (No Measure)

EMOM for 20 min:

1- 6 DB C&J right arm + 4 burpees

2- 6 DB C&J left arm + 4 burpees

3- 6 Thrusters right arm + 4 burpees

4- 6 Thrusters left arm + 4 burpees
If you get half way through and this isn’t getting hard then up your reps. If you fail in any given min then take the next min off and get back in the workouts. All our energy is going into this. Do your best.

Finisher

Metcon (Calories)

10-20 min walk