Thursday L+S

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.