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


Warm-up (No Measure)

5 min:

1- jumping jacks

2- 6 burpees + side to side arm circles

3- 20 air squats

4- seated straddle stretch

5- worlds greatest stretch 6 per


Metcon (No Measure)

EMOM for 9 min:

1- 30 sec max push-up reps

2- 40 sec bottom of push-up hold

3- 50 sec top of push-ups hold
bottom of push-up hold you are hovering just aboe the ground.


Metcon (AMRAP – Rounds and Reps)

5 rounds for time:

10 DB clean and jerk burpees

10 two handed DB thrusters

rest 1 min
DB clean and jerk burpees = hop into the bottom of a regular burpee with your hands on the ground. Hope up and then grab the single DB in both hands and bring it to shoulder level and then get it overhead.