CrossFit Lions West – Open Gym

Warm-up

Warm-up (No Measure)

8 min:

1-cardio

2-cardio

3-roll

4-roll

5-downward facing dog

6- good mornings

7- glute bridges

8- front plank

Metcon

Metcon (No Measure)

EMOM for 30 min:

1- 15/12 cal cardio station 1

2- 15/12 cal cardio station 2

3- rest
The number should be pretty hard to get each round. 50 sec or so at a good clip. Feel free to try and increase after a few rounds if you think you can.