CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
3 min:
3 burpees
6 sit-ups
9 air squats
SWEAT
Metcon (No Measure)
30 min Cardio:
0-30 sec medium
30-60 sec hard
Pick one piece of equipment and stick with it. I want to keep the medium pace at medium. Don’t go 100% on the hard or you won’t be able to hold it.
LIFT
Metcon (No Measure)
EMOM for 12 min:
1- 30 sec KB Sumo highpull
2- 20 abmat sit-ups