CrossFit Lions East, CrossFit Lions West – F*CK COVID-19
Warm-up
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
LIFT
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.
SWEAT
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.