CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 sets:

1 min cardio

30 sec chest stretch in the rig

10 air squats + 10 good mornings ( no weight or band)

LIFT

Metcon (No Measure)

amrap in 8 min:

DB bench Press
Partner up. Pick a weight that you know you can do 20 reps with. You and your partner will go back and forth doing unbroken sets. 8 reps is the most you will do on any set. If you reach 8 reps (which you should be able to get for a few sets), then you switch with your partner. If you get any number less than 8 than you still switch with your partner. It’s ok if you and your partner have different DB weights and end up doing different reps.

SWEAT

Metcon (No Measure)

30 min AMRAP:

5 devil presses

10 air squats

4 devil presses

15 situps

3 devil presses

10 push-ups

2 devil presses

60sec plank

1 devils press

rest 1 min