CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

6 min:

1- cardio

2- 10 burpees

3- 20 air squats

4- 40 sec front plank

5- arm circles

6- cardio

LIFT

A: Metcon (No Measure)

DB front squats 8×8

rest 30 sec between sets
Pick a load that you know you can do for 15 or so reps and try and hold it for the 8 sets. Important to just rest 30 sec between your sets.

B: Metcon (No Measure)

5 sets:

max rep DB push press

rest 45 sec
You will use the same weight you did for the squats in part A

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 20 min:

25/20 cal cardio

20 alternating reverse lunges

15 two handed DB russian swings
Use the same DB load as LIFT. Pick one piece of cardio equipment and stick with it for the duration of the workout. The reverse lunges are unloaded.