CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 rounds:

20 plate jumps

10 air squats

10 per side of “the greatest stretch in the world”
Greatest stretch in the world https://www.youtube.com/watch?v=-CiWQ2IvY34

LIFT

Metcon (No Measure)

emom for 12 min:

5 reverse goblet lunges per leg

10 glute bridges
KB or DB for the goblet lunge. You can go up in weight if you wish. The lunges and the bridges are happening in the same minute. For the glute bridge make sure you hold for a beat at the top and try and get your hips high.

SWEAT

Metcon (No Measure)

3 rounds:

2 min – row

2 min – 5 burpees + 15 air squats

2 min – bike

2 min – 5 burpees + 15 knees to waist
The clock runs so there is no fixed rest in this workout.