Thursday LS

CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

7 min:

1,2- cardio

3,4,5 – roll lats + quads

6- glute bridges

7- arm circles

LIFT

Metcon (No Measure)

EMOM for 10 min:

1- 30 sec max rep rower curls

2- 30 sec max rep weighted situps
Weighted situp = single db held in both hands with straight arms

SWEAT

Metcon (AMRAP – Rounds and Reps)

Amrap in 20 min:

30 walking lunges

30 /20 cal row

30 db push press 35/20

Rest 1 min