LS #18

CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT


Warm-up (No Measure)

Partner up:

3 sets:

partner A = 1 min rowing

partner B = 15 airsquats + active hold in the bottom of the squat till partner A is done rowing
The clock runs. 9 min in total


Metcon (No Measure)

EMOM for 10 min:

1- 10 DB push press

2- 10 burpees
DB weight should be comfortable for 10 reps. Larger classes can have athletes pair up who want to use the same DB weight. 1 starts on push press, the other on burpees.


A: Metcon (No Measure)

Every 2 min for 8 sets (16 min)

15/12 cal cardio

15 walking lunges

B: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

10/5 push-ups

10 sit-ups
The push-up progression should feel really good for the 5/10 reps. Regular sit-ups, no abmat. Two hands touch the ground behind your head and two hands touch your shoes outside your knees.