CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
20 cal cardio
20 air squats
10 burpees
LIFT
Metcon (No Measure)
EMOM for 10 min:
1- 10 DB press + 10 DB row with right hand
2- 10 db press + 10 DB row with left hand
Add load as needed.
SWEAT
Metcon (Time)
Complete each section as fast as you can. Each section has a 10 min time cap. There is no extra rest between sections. If you finish early you get to rest, if you take the whole 10 min then you do not.
A.
50 burpees
100 sit-ups
B.
100/80 cal cardio
75 goblet squats
C.
180 sec made front plank
120 sec made side plank per side
*All of these are made planks. Each second is a rep.