Wednesday Open Gym

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.