CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9 min:

1- 20 sit-ups

2- 8 burpees

3- 8/6 cal cardio + 10 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 30 min:

400m heavy farmers walk w/ 1 DB and 1 KB

20 burpees

20 KB swings

20 single DB push press (10 per side)

20/15 cal cardio
The swings and the PP will dictate the load. You will farmers walk with 1 KB in one hand and 1 DB in the other hand. They don’t have to be the same weight.