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).