CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
5 min:
10 air squats
10 cal cardio
10 situps
LIFT
Metcon (No Measure)
5 sets:
14 rep alternating db shoulder press
Db in each hand but only one working at a time.
SWEAT
Metcon (AMRAP – Rounds and Reps)
Amrap in 30 min:
1 burpee
1 cal cardio
1 WB
1 KB swing 24/16 kg
Rest 30 sec
…go up by 1 rep every completed round