CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

5: Warm-up (No Measure)

5 min light cardio

5 min foam roll

LIFT

Metcon (No Measure)

5 sets:

30 sec max DB curls

30 sec bicycle crunches

rest 30 sec

SWEAT

2 min rest between parts

A: Metcon (No Measure)

8 min EMOM:

1- 40sec ski sprint

2- 10 burpees

B: Metcon (No Measure)

8 min EMOM:

1- 40sec row sprint

2- 20 DB push jerk

C: Metcon (No Measure)

8 min EMOM:

1- 40sec bike sprint

2- 40sec russian KB swings