CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

2 sets

3 Inchworm

3/3 World greatest stretch

3/3 Single arm Y raise facing floor (hold every rep for 2 seconds)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 40 min:

400m run

rest 1 min

30/22 cal cardio

rest 1 min

10 man makers

rest 1 min
man maker= push up, single arm row, push-up, single arm row, squat clean thruster.

Run sub is a 200m farmers walk