CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1-cardio

2- cardio

3- alternating reverse lunges

4- banded pull- aparts

5- seated straddle

LIFT

A: Metcon (Weight)

Deadlift

5×5
start light and build. Rest as needed between sets.

B: Metcon (Weight)

Bent over barbell row

5×8
start light and build. Rest as needed between sets

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups