CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 min rolling

3 min cardio

LIFT

Metcon (No Measure)

Emom for 6 min:

1- 20 db press

2- 6 db rdl per

Emom for 6 min:

1- 20 situps

2- 1 min front plank

SWEAT

Metcon (AMRAP – Rounds and Reps)

Amrap in 20 min:

400m run

10 plate jump burpees

20 wall balls

30 knees to waist