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)
24 min ladder emom:
1- 10/7 cal cardio station 1
2- 10/7 cal cardio station 2
3- 10 alternating hang db snatch
Go up by 1 rep every completed round. When you fail, start back at the beginning.