CrossFit Lions West – LIFT + SWEAT

Warm-up

Assault Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Metcon (No Measure)

3 Sets

2 Sec at RPE2

2 Sec at RPE4

2 Sec at RPE6

2 Sec at RPE8

2 Sec at RPE10

*50 Sec at RPE2-3 between sets.

-Rest 2-3 Min-

3 Sets

3 Cals at RPE3 (Arms Only)

7 Cals at RPE8 (Arms Only)

5 Cals at RPE 3 (Legs Only)

10 Cals at RPE9 (Legs Only)

7 Cals at RPE 3 (Arms & Legs)

13 Cals at RPE10 (Arms & Legs)

*Rest 2-3 Min between sets.