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