Saturday Open Gym

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:

25/20 cal bike

10 burpees pull ups

25/20 cal row

15 dB hang power cleans 35/20

* 2 min of work, 1 min rest
Get as much done in your 2 min of work as possible. Rest 1 min and pick up where you left off. Continue for 10 sets ( 30min).