CrossFit Lions West – LIFT + SWEAT

Warm-up (No Measure)

8 min:

30 sec cardio

10 walking lunges

5 beat swings

15 sit-ups

15 glute bridges

LIFT (No Measure)

4 sets:

10 reps of each:

standing overhead tricept ext

db chest flys

single arm lateral raise

db bicept curls

rest 1 min

SWEAT (Time)

4 rounds for time:

20 wallballs

20/15 cal cardio

20 Goblet walking lunges

10 reverser burpees + 10 regular burpees