CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
lacrosse ball work — 5 min
2 sets:
45 sec cardio
15 good mornings
10 air squats
LIFT
Metcon (No Measure)
EMOM for 10 min:
1- 30 sec max rep strict knees to waist
2- 30 sec max rep DB bent over row 35/20 (two DB)
SWEAT
Metcon (AMRAP – Rounds and Reps)
amrap in 25 min:
15/12 cal bike
10 jumping lunges
15/12 cal row / ski
10 heavy KB swings
Rest 1 min