CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min playing around with todays exercises.

Metcon

Metcon (No Measure)

5 Station in todays workout. Each station will be a 7 min amrap and you will have a 2 min break between stations.

1. Amrap in 7 min:

10/8 cal ski

5 KB thrusters

2. Amrap in 7 min:

10 jumping lunges

10 sit-ups

10 push-ups

3. Amrap in 7 min:

20/15 cal bike

20 DB push press

4. Amrap in 7 min:

10 WB

Rest 30 sec

11 WB

Rest 30 sec…keep going up the ladder for 7 min.

5. Amrap in 7 min:

5 burpees

30 sec rest

6 burpees

30 sec rest

….keep going up the ladder for 7 min