CrossFit Lions West – F*CK COVID-19

Warm-up

Warm-up (No Measure)

5 min:

1- jumping jacks

2- 6 burpees + side to side arm circles

3- 20 air squats

4- seated straddle stretch

5- worlds greatest stretch 6 per

LIFT

Metcon (No Measure)

EMOM for 12 min:

1- 40 sec max rep shoulder taps from push-up plank positioin

2- 40 sec max rep single arm db press

3- 40 sec max rep glute bridge

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 20 min:

each round consist of:

3 sets:

5 push-ups

10 sit-ups

15 air squats

then

20 alternating DB/KB snatches

20 alternating DB/KB push presses