CrossFit Lions West – F*CK COVID-19

Warm-up

Warm-up (No Measure)

5 min:

1- 20 lateral hops + alternating lunges rest of min

2- jumping jacks for min

3- arm circles for min

4- curly jeffs for min

5- runners stretch 30 sec per

LIFT

Metcon (No Measure)

emom for 10 min:

1- 40 sec max leg raises

2- max rep good mornings unweighted

Metcon

Metcon (No Measure)

– 5 min max burpees

rest 2 min

– amrap in 10 min:

12 alternating reverse lunges (unweighted)

24 alternating hang DB snatches

36 jumping jacks

rest 2 min

– 5 min max burpees
So this workout is 5 min on, 2 min off, 10 min on, 2 min off, 5 min on.