CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- seated straddle

3- roll right lat

4- roll left lat

5- cardio

Conditioning

Metcon (AMRAP – Rounds and Reps)

Conditioning

amrap in 30min:

20/15 cal cardio

10 burpees

rest 1 min

* pick one piece of cardio equipment and go for it.

Bikeergs = 10/8 damper

Finisher

Metcon (No Measure)

EMOM for 10 min:

1- 30 sec max rep bb bicep curl ( light load)

2- 30 sec max rep bb Romanian DL ( light load)