CrossFit Lions West – LIFT + SWEAT


Its been a big 3 days of training, so we are going to take it easy today. Have fun and have a good sweat and stretch

Warm-up (No Measure)

5 min rolling

5 min easy cardio

5 min bottom of squat passive hold

5 min seated straddle


Metcon (No Measure)

30 min EMOM ladder:

1- 9/7 cal cardio 1

2- 9/7 cal cardio 2

Go up by 1 cal every completed set. If you fail or quit start back at the beginning and go up again.