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

Warm-up

Warm-up (No Measure)

5 min:

1- jumping jacks

2- 10 squats + 15 arm circles forward and backwards

3- 15 alternating reverse lunges

4- 6 burpees + bottom of squat hold rest of minute

5- 8 single leg glute bridges per

SWEAT

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

20 DB thrusters per arm

20 DB row per arm

20 single leg RDL per leg

20 push press per arm

20 goblet squats

Every minute you must stop and complete 3 burpees
Obviously you will not be completing many rounds of this. Get after this and have fun.

LIFT

Metcon (AMRAP – Rounds and Reps)

amrap in 7 min:

10 push-ups

20 single DB two handed bicep curls