CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 sets:

1 min jump rope

16 walking lunges

30 sec bar hang

LIFT

Metcon (No Measure)

5 sets:

10 DB press

20 rower curls

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 30 min:

50/40 cal cardio

50 sit-ups

50/40 cal cardio

50 KB DL

*Stop at 10 and 20 min and rest 2 min