CrossFit Lions West – F*CK COVID-19

Warm-up

Warm-up (No Measure)

4 min:

1- 20 lateral jumps + 10 air squats

2- 45 sec jumping jacks

3- arm circles, 30 sec per

4- 10 reverse lunges, 10 two handed single DB press

LIFT

Metcon (No Measure)

5 min Acumulated plank hold

SWEAT

Metcon (Time)

amrap in 22 min:

100 jumping squats

90 single arm DB hang power cleans (total)

80 push-ups

70 sit-ups

60 single arm push press (total)

50 sec side plank per side

40 step ups

30 goblet squats

20 single DB devils press