CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

5 min:

1- 45sec cardio station 1

2- 45sec front plank

3- 45 sec cardio station 2

4- 45 sec glute bridge hold

LIFT

Metcon (AMRAP – Rounds and Reps)

amrap in 6 min:

10 push-ups

20 sit-ups

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 30 min:

10 DB hang power clean to overhead

20 alternating jumping lunges

200m double DB waiters walk

20/15 cal cardio
Pick a DB load that you can do the 10 cleans to overhead unbroken.