CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
3 min rolling
3 min cardio
LIFT
Metcon (No Measure)
Emom for 6 min:
1- 10 goblet squats
2- 10 db bent over row per arm
Emom for 6 min:
1- 10 DB RDL (1 DB in each hand)
2- 10 db curls
SWEAT
Metcon (No Measure)
25 min ladder emom:
1- 10/7 cal cardio station 1
2- 10/7 cal cardio station 2
3- 10 KB swings
Go up by 1 rep every completed round. When you fail, start back at the beginning.