CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 rounds:

1 min cardio

10 band pull aparts

10 ring rows

10 jump squats

LIFT

Metcon (No Measure)

1-12reps, 12reps down to 1 rep

12 min time cap

kneeling bicep culs

push-ups

1 of each, 2 of each….12 of each back down to 1 of each

SWEAT

Metcon (No Measure)

5 rounds

1 min at each

1 min rest after each round

wall balls

box jumps

KB swings

burpees

cardio for calories