CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

5 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

Metcon (No Measure)

EMOM for 10 min:

1- 12 DB chest flys

2- 30 sec max rep bench dips

SWEAT

OPEN DOORS

Metcon (AMRAP – Rounds and Reps)

3 sets:

Amrap in 5 min:

5 burpees

10/8 cal row

15 situps

Rest 2 min between each 5 min amrap.
Start each amrap at the beginning.