CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

6 min:

1- 45 sec cardio

2- 30 jumping jacks + 10 air squats

3- 30 sec arm circles per

4 + 5- 90/90 stretch back and forth

6- 45 sec cardio

LIFT

A: Metcon (No Measure)

8 sets:

8 rep DB flat bench

rest 30 sec

B: Metcon (No Measure)

8 sets:

8 rep bb bicept curl

rest 30 sec

C: Metcon (No Measure)

8 sets:

8 rep single leg DB RDL per side

rest 30 sec

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

20 standing two handed tricep ext

10/7 cal cardio

20 KB swings

10/7 cal cardio