CrossFit Lions West – F*CK COVID-19

Warm-up

Warm-up (No Measure)

5 min:

1- 8 burpees + jumping jacks

2- 30 sec front plank + 30 sec glute bridge hold

3- 15 Russian swings + bottom of squat hold

4- seated straddle

5- bottom of squat hold

LIFT

Metcon (No Measure)

E2OM for 12 min:

10 single leg DB DL per side

30 sec wall-sit

* 6 sets

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 24 min:

12 burpees

24 over the db jumps

36 sit-ups

48 air squats

rest 1 min