CrossFit Lions West – F*CK COVID-19

Warm-up

Warm-up (No Measure)

3 sets:

50 jumping jacks

50 mountain climbers

15 air squats

LIFT

Metcon (No Measure)

EMOM for 10 min:

1- 10 DB press + 10 DB row with right hand

2- 10 db press + 10 DB row with left hand
Add load as needed.

SWEAT

Metcon (Time)

2 min on, 1 min off for 8 sets:

50 burpees

100 sit-ups

50 goblet squats

100 glute bridges

50 single arm DB thrusters (total)

100 shoulder taps from push-ups position (total)

*if you finish the shoulder taps, then start back at the burpees…you’re welcome