CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

4 min:

1- cardio

2- lacross ball hip work right side

3- lacross ball hip work left side

4- 10 air squats + 10 sit-ups

5- cardio

LIFT

Metcon (No Measure)

EMOM for 10 min:

1- 8 seated DB press (bum on the floor, legs straight out in front)

2- 6 single leg DB RDL per side
If your mobility doesn’t allow you to keep your legs straight then try bending them. If that isn’t enought then you can stand or sit on a bench.

SWEAT

OPEN DOORS

Metcon (AMRAP – Rounds and Reps)

amrap in 26 min:

100/80 cal row or ski

50 sit-ups

25 medball squat cleans
The stations with skiergs have to use the skiergs. If you find that station really hard then you can take down the number of calories per round. 50 would be the least I want you to do. Don’t be afraid of something that is challenging.