CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

400m cardio of choice

30sec shoulder pass throughs

30sec per side banded shoulder distractions

then

10 burpees

10 squats

10 kb swings

Metcon

A: Metcon (No Measure)

accumulate 50 reps of each exercise with a weight/bands that you cannot lift more then a max of 10 reps

A) DB rows

B) Dips

B: Metcon (No Measure)

500m cardio of choice (bike 1000m)

20 burpees

30 db walking lunges

40 crunches

50 KB swings

40 crunches

30 DB walking lunges

20 burpees

500m cardio (1000m bike)