CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

3 burpees

6 sit-ups

9 light DB presses

12 jumping jacks

LIFT

Metcon (No Measure)

emom for 12 min:

1- 10 DB bench press

2- front plank 60 sec

3- 10 goblet squats

SWEAT

Metcon (No Measure)

amrap in teams of 2 complete:

5 stations, each station is a 5 min amrap:

1- cal bike or cal ski, switch every 10/7 cal

2- 5 bupees + 10 jumping lunges, switch every round

3- cal row, switch every 10/7 cal cardio

4- max WB, switch every 7 reps

5- 9 Russian kb swings + 9 knees to waist, switch every round