CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

6 min:

1,2- cardio

3- dowel DL

4- 30 sec burpees

5- passive bottom of squat hold

6- walking lunges

LIFT

Metcon (No Measure)

EMOM for 8 min:

5 DB DL + 10 alternating jumping lunges

SWEAT

Metcon (No Measure)

30 min ladder WOD

1 min of work, followed by 1 min of rest. You will pick up where you left off in the prior set.

1 cal cardio

1 medball clean

1 burpee

2 cal cardio

2 medball clean

2 burpees

….