CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

1 min cardio

10 good mornings

10 alternating lunges

LIFT

Deadlift (6 sets)

Deadlifts:

E2MOM x 6

Deadlifts clusters, rest 5-10s seconds between b/t reps.

Set 1-2 = 3.3 at moderate load

Set 3-4 = 2.2 at heavy load

Set 5-6 = 5.5 at light-moderate load

Metcon

Metcon (No Measure)

3 sets:

Dual KB Front Rack Hold for 1 minute

Rest 30s

Dual KB Farmer Hold for 2 minutes

Rest 30s

1 min plank

Metcon (No Measure)

3 sets:

20 weighted sit-ups (DB across your chest)

Rest 30s

Hollow Banded Pull-apart x 20

https://www.youtube.com/watch?v=vCDpVuw5xHk

Rest 30s

Banded Glute Bridge x 20

Rest 30s

L-Sit flutter kicks x 30s

Rest 90s