CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

10min coach’s choice

include mobility

Metcon

A: Metcon (No Measure)

15min 6 x 10 reps

seated DB arnald press

B: Metcon (AMRAP – Reps)

2 rounds for max reps

keep track

20 burpee penality if 2nd round you didnt beat your score by 20 reps

2min skipping/cardio of choice (reps/cals)

2min air squats

2min DB core row

2min sit-ups

2min box jump overs

rest 2min then repeat

round 2 beat score by 20, or take the 20 burpee penalty

finisher……time permiting

5min coach’s choice core development