Thursday L+S

CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

lacrosse ball work — 5 min

2 sets:

45 sec cardio

15 good mornings

10 air squats

LIFT

Metcon (No Measure)

5 sets:

8 single leg RDL per

8 goblet squats total

rest 1 min
This will be done with a single KB.

SWEAT

Metcon (No Measure)

Ladder EMOM

26 min:

1- 5/4 cal cardio station 1

2- 5/4 cal cardio station 2
Go up by 2 cals each new round (every 2 min). When you fail or quit, you return to the the 5/4 number and start the ladder again.