CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

3 min bottom of squat hold

1 min passive hang on pull-up bar or rings

3 min lacrosse ball work

LIFT

Metcon (No Measure)

EMOM for 8 min:

20 sec goblet squat

20 sec Russian swings

20 sec rest

SWEAT

Metcon (No Measure)

ladder wod

20 min:

1 cal cardio station 1

1 cal cardio station 2

2 cal cardio station 1

2 cal cardio station 2

…keep going up the ladder for 20 min
You have to start each round with a blank monitor. No cheating.