CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

2 rounds:

1 min cardio

20 air squats

20 glute bridges

20 sit-ups

LIFT

Metcon (No Measure)

EMOM for 10 min:

1- 30 sec max rower curls

2- 45 front plank
You can partner up for this. 1 person on the rower, 1 person on the front planks

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 30 min:

400m row/ski or 800m bike

rest 1 min

20 burpees

rest 1 min

30 KB swings

rest 1 min