CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
5 min cardio
coaches’ stretch for 5 min
LIFT
Metcon (No Measure)
EMOM for 10 min:
1- right side plank
2- glute bridge hold
3- left side plank
4- front plank
5- rest
You are going to do this twice. 10 min in total. Try and hold the planks for the full minute.
SWEAT
Metcon (No Measure)
30 min ladder:
5/3 cal cardio station 1
5/3 cal cardio station 2
10 KB swings
10 medball cleans
Go up by 1 rep for each exercise, each round. This is NOT an emom. You can’t fail this, so just keep going up the ladder till 30 min is up.