CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 sets:

1 min cardio

30 sec bar hang

10 air squats

LIFT

Metcon (No Measure)

Partner WB

10 min:

max WB, switch partners every 30 sec
This will be roughly 30 sec on and 30 sec off. If you don’t have a partner then that is exactly what you will do. You can share the same WB or you can have you own if you are doing different weights. Newer athletes can thrown lower than the 9/10 ‘ target as needed.

SWEAT

Metcon (No Measure)

5 sets, 1 min per station:

– cal row

– KB Swing

– cal bike

– Devil Press/burpees

– rest
Newer athletes should do burpees instead of Devil Presses. The idea here is to keep a consistent pacing. Try not to spike the heartrate too high too fast. Coaches, set the room so this flows from one station to the next,