CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

6 min:

1- cardio

2- banded good mornings

3- reverse lunges

4- bottom of squat hold

5- supinated bar hold

6- banded pull a parts

LIFT

Metcon (No Measure)

A.

Bulgarian split squats

5 sets:

6 per leg

B.

EMOM for 10 min:

1- 6 single leg DB RDL per

2- 20 sec max rep push-up

C.

3 sets:

10 unbroken DB snatch right arm

rest 30 sec

10 unbroken DB snatch left arm

*how heavy can you go?

D.

4 sets:

10 BB bicept curls

10 standing plate lateral raises (plate is held in two hands and with straight arms is raised eye level)

rest as needed