CrossFit Lions West – LIFT + SWEAT


Warm-up (No Measure)

3 sets:

1 min cardio

15 air squats

15 standing banded rows
standing banded rows = set up a band at chest level on the rack. two hands grab the band and pull into like you would a ring row.


Metcon (No Measure)

emom for 10 min:

1- 30 sec max leg raises

2- 30 sec max DB bicep curls
leg raises can either be toes to waist level hanging on a pull-up bar or on the ground with your hands under neath your bum. For today you will bring both DB up on the curls at the same time. Pick a load that is doable for 10 or more reps and then do as many as you can in each 30 sec set.


Metcon (No Measure)

– 5 min max cal cardio

rest 2 min

– amrap in 10 min:

12 burpees

24 walking lunges

36 plate jumps

rest 2 min

– 5 min max cal cardio
So this workout is 5 min on, 2 min off, 10 min on, 2 min off, 5 min on. Try and switch up your cardio equipment if possible.