CrossFit Lions West – F*CK COVID-19
Warm-up
Warm-up (No Measure)
A. 10 min stretching out whatever is tight feeling today .
– calves
– quads
– hips
– glutes
– chest
etc.
LIFT
Metcon (No Measure)
5 sets:
12 seated press per arm
rest as needed
SWEAT
A: Metcon (Time)
3 rounds:
10 suitcase DL right arm
10 hang power clean right arm
10 front squat right arm
rest 30 sec
10 suitcase DL Left arm
10 hang power clean right arm
10 front squat right arm
rest 1 min
B: Metcon (AMRAP – Rounds and Reps)
amrap in 10min:
20 glute bridges
75m run
20 sit-ups
75m run
This would work great at field but it doesn’t have to be. Pick a run mark that is 75m out. Do your glute bridges on one side, do the run and then do the sit-ups on the other side.