CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2,3- cardio

4,5,6- rolling

7- 30 sec burpee + 30 sec bottom of squat hold

8- arm circles

9- glute bridges

10- box step ups

Metcon

Metcon (AMRAP – Rounds and Reps)

In 20 minutes:

1 mile run

Into:

AMRAP

5 devil’s press 35/20

10 DB box step overs 24/20

20/15 cal cardio

Rx+ = 50/35
Mile run mark is light post 1701. If you aren’t running then its a 1624 row, double that for bike and same as that for ski. Your score is your total rounds completed of the amrap.