CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 min cardio

then 3 rounds:

10 modified burps

10 sit ups

10 jump squats

LIFT

Metcon (No Measure)

12 min AMRAP:

1. 10 over dumbbell leg lifts (slow)

2. 12 DB scull crushers

SWEAT

Metcon (No Measure)

Tabatta

20 hard work, 10sec jog on spot/ rest

8 rounds per, 1min rest after each station

1. ball slams

2. Devil press

3. plank

4. reverse to forward lunge (change leg each round)

5. fast crunches

6. DB front shoulder raises