CrossFit Lions West – CrossFit
Warm- Up (No Measure)
400m run
15 air squats
15 KB swings
1 min passive bottom of squat hold
1 min banded pull a parts
1 min seated straddle
Metcon (AMRAP – Rounds and Reps)
amrap in 45min:
400m run
rest 3 min
30 burpees
rest 3 min
50/40 cal cardio
rest 3 min
20 db power cleans
20 db shoulder to overhead
rest 3 min