CrossFit Lions West – LIFT + SWEAT


Warm-up (No Measure)

emom for 12 min:

1- 40 sec box step ups

2- 20 sec side plank per side

3- 40 alternating reverse lunges


Metcon (AMRAP – Rounds)

3 sets:

1 min max air squats

1 min max DB push press

1 min rest
Pick a DB push press weight that is light and good for 15 plus reps while fresh. You can use a butt ball for the air squats. Keep track of your total reps.


Metcon (Time)

For time (20 min time cap)

In teams of 2:

100 cal row

100 cal bike

100 burpees

100 sit-ups

– 1 person works at a time

-switch every 10 cal, every 5 burpees and every 10 sit-ups

-you can start on any station and do these in any order

-if you are a single, you will do half the reps and take 30 sec rest after your 10 cal on the bike and rower. 15 sec rest after your burpees and sit-ups.