CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

7 min:

1,2- cardio

3- banded pull- aparts

4- single leg glute bridges ( switch every 3 reps)

5- air squats

6- beat swings

7- seated straddle

LIFT

Metcon (No Measure)

5 sets:

10 BB bent over rows

Max set of banded lat pull downs

rest 90 sec

SWEAT

A: Metcon (No Measure)

5 sets:

E2MOM

20/15 cal cardio

5 burpee pull ups

B: Metcon (Time)

3 sets

30 sec side plank

30 sec side plank

30 sec front plank

400 m run