CrossFit Lions West – Open Gym

Warm-up

Warm-up (No Measure)

10 min:

1- cardio

2- easy air squats

3- sit-ups

4- seated straddle

5- cardio

6- arm circles

7- supinated bar hang

8- burpees

9- cardio

10- bottom of squat hold

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 30 min:

20 WB

20 sit-ups

20 box step-ups

20 Russian KB swings

rest 1 min