CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

5 min cardio

coaches’ stretch for 5 min

LIFT

Metcon (No Measure)

EMOM for 10 min:

1- right side plank

2- glute bridge hold

3- left side plank

4- front plank

5- rest
You are going to do this twice. 10 min in total. Try and hold the planks for the full minute.

SWEAT

Metcon (No Measure)

30 min ladder:

5/3 cal cardio station 1

5/3 cal cardio station 2

10 KB swings

10 medball cleans
Go up by 1 rep for each exercise, each round. This is NOT an emom. You can’t fail this, so just keep going up the ladder till 30 min is up.