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 bulgarian split squats

2-10 BB good mornings

Emom for 6 min:

1- 8 elevated narrow goblet squats

2-30 sec max rep banded lat pull down

SWEAT

Metcon (No Measure)

25 min ladder emom:

1- 10/7 cal cardio station 1

2- 10/7 cal cardio station 2

3- alternating hang db snatch
Go up by 1 rep every completed round. When you fail, start back at the beginning.