CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

20 cal cardio

20 air squats

10 burpees

LIFT

Metcon (No Measure)

EMOM for 10 min:

1- 10 DB press + 10 DB row with right hand

2- 10 db press + 10 DB row with left hand
Add load as needed.

SWEAT

Metcon (Time)

Complete each section as fast as you can. Each section has a 10 min time cap. There is no extra rest between sections. If you finish early you get to rest, if you take the whole 10 min then you do not.

A.

50 burpees

100 sit-ups

B.

100/80 cal cardio

75 goblet squats

C.

180 sec made front plank

120 sec made side plank per side

*All of these are made planks. Each second is a rep.