CrossFit Lions West – F*CK COVID-19
Warm-up
Warm-up (No Measure)
A. 5 min walk or run
B. 3 sets:
10 squats
30 sec arm cycles per side
10 good mornings
LIFT
Metcon (AMRAP – Reps)
EMOM for 10 min:
30 sec max rep push-up
SWEAT
A: Metcon (AMRAP – Rounds and Reps)
amrap in 15 min:
100 alternating power snatches
75 sit-ups
50 mountain climbers
B: Metcon (AMRAP – Rounds)
“Death by 10m”
10m shuttle ladder
min 1 = 5 10m shuttles
min 2= 6 10m shuttles
min 3 = 7 10m shuttles
…
keep going up till you fail or quit
One foot needs to touch or go beyond the line on each shuttle. Put a mark as the start line and then walk out 32 ft for your 10m mark. We are skipping ahead and starting at the 5th minute. Can anyone complete the 20th 10m shuttle?