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

Warm-up

Warm-up (No Measure)

5 min:

1- shadow boxing

2- 16 reverse lunges

3- worlds greatest stretch 6 per

4 and 5: 2 min bottom of squat hold

LIFT

Metcon (No Measure)

EMOM for 12 min:

1- right arm: 8 curls + 8 press

2- left arm: 8 curls + 8 press

SWEAT

A: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

10 alternating single arm devil presses ( 5 per)

20 two handed single DB/KB thruster

30 DB facing two footed jumps over the DB

B: Metcon (No Measure)

EMOM for 10min:

1- 10 single leg glute bridges per

2- 40 sec side plank

3- 40 sec side plank