CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

5 min:

1- Easy cardio

2- prone chest stretch one way

3- chest stretch other way

4- downward facing dog

5- easy cardio

LIFT

Metcon (No Measure)

A.

3 sets:

15 DB Snatch right arm

30 sec rest

15 DB Snatch left arm

1 min break

* You can change the load in the snatch between rounds as needed. This will be an unbroken set each time.

B.

5 sets:

10 DB bent over row per arm

Rest 45 sec between sets

*change load as needed but with only 45 sec rest this will build on you.

C.

5 sets:

Max rep bench dip + max rep seated DB triceps Ext

Rest 2min

*One DB held over head, while seated on the bench for the extensions.

D.

100 empty bar curls

Do 20 situps everytime you break

*For the curls you cannot rest at the top or bottom. Any break, sit up time.