CrossFit Lions West – CrossFit

Warm up (No Measure)

6 min:

1- jumping jacks

2- air squats

3- reverse lunges

4- front plank

5- glute bridges

6- seated straddle

Metcon (No Measure)

4 Sets:

8 Lateral Burpees DB

40ft Dumbbell Front Rack Lunges (2×50/35)

20/16 Cal cardio

40ft Dumbbell Front Rack Lunges (2×50/35)

8 Lateral Burpees Over DB

-rest 1:1 b/t sets

Finisher (No Measure)

Partner row work

3 sets or time permitting

Partner A does 2 min at 80% effort

the Partner B does 2min at 80% effort
If you run out of time then just row till the end of class.