CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 min cardio

Then 3 rounds:

5 burpees

5 pushups

10 sit ups

LIFT

Metcon (No Measure)

10 min core emom:

1. 10-12 DB straight arm sit-ups

2. 40sec plank

SWEAT

Metcon (No Measure)

1 round through as stated. Second round is 3min per station with no rest between.

5min AMRAP of

3 pull-up/chin up or ring rows

6 push ups

9 air squats

Rest 2 min

5min AMRAP of

7/5 cal cardio

10 box jumps

Rest 2 min

5min AMRAP of

5/5 reverse lunge hops

5 burpees

6 Russian twists