CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

5 min:

1- air squats

2- alternating single leg RDL (no weight)

3- seated straddle

4- push-up plank hold

5- glute bridges

LIFT

Metcon (No Measure)

5 sets:

6 single leg DB RDL per side

rest 1 min

SWEAT

Metcon (Time)

For time:

50/40 cal row

50 KB swings 24/16kg

50 burpee pull-ups

50/40 cal bike

50 wallballs

50 walking lunges

50 push press 35/20

50 sit-ups

rest 1 min between each exercise

35 min time cap