CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
rounds in 5 min:
5 cal cardio
5 burpees
5 air squats
LIFT
Metcon (No Measure)
5 sets:
10 BB bent over rows
Max set of banded lat pull downs
rest 90 sec
SWEAT
A: Metcon (No Measure)
5 sets:
E2MOM
20/15 cal cardio
5 burpee pull ups
B: Metcon (Time)
3 sets
30 sec side plank
30 sec side plank
30 sec front plank
400 m run