CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

8 min:

1 – cardio

2- cardio

3- seated straddle

4- bottom of squat hold

5- slow air squats

6- roll right lat

7- roll left lat

8- roll mid/upper back

LIFT

A: Warm-up (No Measure)

5 sets:

5 strict pull ups

Max set banded lat pull downs

Rest 1 min

B : Metcon (Weight)

Seated db press

4×8

Rest 1 min
Rx is bum on floor, legs straight and together. Palms facing out and inside head of dB starts on shoulders. For a lot of us this is a tough mobility test. If that is case for you then keep it light.

C: Metcon (Time)

For time:

50 WB

50 burpees

50 bb push press 75/55

50 bb HPC 75/55

15 min time cap
Barbell should be light for this wod. Dive in and have fun.