CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

A: Warm-up (No Measure)

emom for 6 min:

1- 45 sec cardio

2- 3 burpees + 8 air squats

SWEAT

Metcon (No Measure)

2 rounds for time: (40 min time cap)

3min cardio of choice

20 jump squats

3min cardio of choice

50 walking lunges

3 min cardio of choice

then 3 sets:

10 burpees

20 push-ups

30 crunches

40 air squats

1 min plank hold

then 3 sets:

50 mnt.climbers

50 glute bridges

rest 3 min and repeat