CrossFit Lions West – Open Gym
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- slow air squats
3- cardio
4- 30 sec burpees
5- front plank
SWEAT
A: Metcon (AMRAP – Rounds and Reps)
amrap in 15 min:
50/40 cal cardio
50 sit-ups
B: Metcon (AMRAP – Rounds and Reps)
amrap in 15 min:
20 KB swings
20 jumping alternating lunges
20 push-ups
1 min rest
Pick a KB weight that you can do 20 or more reps with. Jumping lunges are unloaded. Push-up progression that allows you to do 10 or more fresh.