CrossFit Lions East, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 min cardio

3 sets:

10 air squats

10 banded good mornings

30 sec bottom of squat hold

LIFT

Metcon (No Measure)

single leg squats

5 x 20 per leg
https://www.youtube.com/watch?v=0SN8ZaxOBpA

Step 2 or step 3. Notice the torso lean forward and how he is initiating the movement with pulling his hips back. You will feel these in your glutes pretty quickly. Pretend you are lightly touching an egg shell with your opposite heel to the ground and not cracking the shell.

SWEAT

rest 4 min between emom’s

A: Metcon (No Measure)

EMOM for 10 min:

1- 15 WB

2- 20 box jumps/box step ups

B: Metcon (No Measure)

EMOM for 10 min:

1- 20 KB swings

2- 10 burpees