CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
7 min:
1,2- cardio
3,4,5 – roll lats + quads
6- glute bridges
7- arm circles
LIFT
Metcon (No Measure)
EMOM for 10 min:
1- 30 sec max rep rower curls
2- 30 sec max rep weighted situps
Weighted situp = single db held in both hands with straight arms
SWEAT
Metcon (AMRAP – Rounds and Reps)
Amrap in 20 min:
30 walking lunges
30 /20 cal row
30 db push press 35/20
Rest 1 min