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.