CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

EMOM for 10 min:

40 sec cardio

LIFT

Metcon (No Measure)

5 sets:

20 single arm russian swings ( 10 per arm)

10 db lateral raises

rest 1 min
Do 10 reps with one arm and then 10 reps with the other arm. Most of you can use same weight you would do with a two handed swing.

SWEAT

Metcon (No Measure)

4 rounds:

30 sec max rep cal cardio

30 sec rest

30 sec max rep sit-ups

30 sec rest

30 sec max rep goblet squat

30 sec rest

30 sec max rep standing arnold press

30 sec rest

Finisher (No Measure)

Teams of 2 or 3 athletes. One working at a time.

10 min calorie ladder on bikes.

Athlete A does 1 cal, Athlete B does 1 cal, athlete A does 2…keep going up for 10 min. If its teams of 3 then its also only one working at a time.