CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
200m WB march
20 air squats
20 glute bridges
20 sit-ups
WB march= hug a WB at chest level. Do not let it drop below. Its way easier to hold it at your stomach.
LIFT
Metcon (No Measure)
EMOM for 10 min:
1- 30 sec max rower curls
2- 45 front plank
SWEAT
Metcon (AMRAP – Rounds and Reps)
amrap in 30 min:
400m row/ski or 800m bike
rest 1 min
20 burpees
rest 1 min
30 KB swings
rest 1 min