CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
4 min rollin
4 min cardio switch every 30 sec between easy and medium pace
LIFT
Metcon (No Measure)
EMOM for 9 min:
1- 30 sec russian KB swings
2- 10 banded pull-apart + 10 reverse flys
3- 30 sec side plank per side
SWEAT
Metcon (AMRAP – Rounds and Reps)
amrap in 20 min:
30 sit-ups
30 glute bridges
30 empty bar strict press 45/35
30/22 cal cardio
Switch up your cardio equipment as needed. Barbell should be light loaded.