CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

7 min:

1,2- cardio

3,4,5- rolling

6- dowel strict press

7- air squats

LIFT

Metcon (No Measure)

EMOM for 10min:

1- 10 DB strict press

2- 7 DB single leg RDL per side

SWEAT

Metcon (AMRAP – Rounds and Reps)

5 sets:

amrap in 5 min:

10 air squats

5 burpees

10/7 cal cardio

rest 2 min between amrap
Start at the beginning for each amrap. Make sure you are trying to get to full depth and extension on you air squat.