CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- box step ups

3- 30 sec dowel thruster

4- 30 sec dowel bent over row

5- happy baby

LIFT

Metcon (No Measure)

EMOM for 10 min:

1- 6 single leg RDL per side

2- 6 single arm bent over row
You can use different weights here if needed. Feel free to increase load throughout.

SWEAT

Metcon (No Measure)

25 min ladder wod

7 WB

5 cal bike

7 easy box jumps

5 cal row/ski

7 WB

6 cal bike

7 box jumps

6 cal row/ ski

…go up by one cal each round. The WB and box jump number stays the same.