LS #101

CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

4 min:

1- cardio

2- lacross ball hip work right side

3- lacross ball hip work left side

4- 10 air squats + 10 sit-ups

5- cardio

LIFT

OPEN DOORS

Metcon (No Measure)

EMOM for 8 min:

1- 15 DB tricept ext (Hold one DB with two hands over head)

2- 40 sec push-up plank hold

SWEAT

OPEN DOORS

Metcon (Time)

3 rounds for time:

50 WB

40/33 cal bike

30 burpees

25 min time cap