CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

10 min:

1,2,3- cardio

4,5- seated straddle

6- glute bridges

7,8- knight to hamstring

9,10- lower back roll

LIFT

Metcon (No Measure)

5 sets:

5 single DB RDL per

5 bulgarian split squats per

rest 1 min
You can add weigh to your split squat as needed

SWEAT

Metcon (AMRAP – Rounds and Reps)

amrap in 20 min:

5 burpee pull-ups

10 burpee plate jumps

15/12 cal cardio

rest 2 min
Idea here is to hit this at a pretty good clip and earn that 2 min rest each round. If you don’t have burpee pull-ups you will do 15 plate jump burpee in total each round. If you want a challenge, don’t go with the bikeerg. The ski and echo would be the hardest for this workout.