CrossFit Lions West – Open Gym

Warm-up

Warm-up (No Measure)

10 min:

20/15 cal cardio

10 dowel thrusters

30 sec push-up plank

20 glute bridges

Metcon

Metcon (Time)

100/85 cal cardio station 1

100 plate jump burpees

100/85 cal cardio station 2
For this workout you will do 2 min on, 1 min off. In your 2 min work set you will try and accomplish as many cal or reps as possible. After your 1 min break, you pick up back where you left off.