CrossFit Lions West – F*CK COVID-19

Warm-up

Warm-up (No Measure)

5 min:

1- 10 air squats, res of min arm circles

2- 20 shoulder presses with no weight + bottom of squat hold rest of minute

3- jumping jacks

4- 30 sec burpees

5- 40 mountain climbers

SWEAT

Metcon (No Measure)

40 min EMOM Ladder WOD:

1- 6 burpees

2- 9 alternating DB snatches total

3- 12 jumping air squats squats

* go up by 1 rep each 3 min round till you fail or quit on an exercise. Start the ladder again when that happens.
Each 3 min block you are going to increase by a rep. Keep going up the ladder till you fail or quit. When that happens you go back to the beginning and start the ladder again. If I fail on the 15 set of the alternating DB snatches, then the nexd minute I would be back doing 12 jumping air squats. In that example the following minute after the air squats, I would do 6 burpees. I would then continue to go back up the ladder.