CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT
Warm-up
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
LIFT
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.
SWEAT
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.