CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- 30 sec air squats + front plank for rest of min

2- 20 glute bridges with 2 sec hold

3- passive bottom of squat hold

4 + 5 alternating 90/90 stretch

LIFT

A: Back Squat (5×5 )

Build up to relatively heavy set of 5. Record your weight in Wodify. Rest up to 2min on your tough sets.

B : Shoulder Press (5×5 )

Work up to a heavy set of 5. Record your score in Wodify.

C: Metcon (No Measure)

EMOM for 12 min:

1- 10 Goblet reverse alternating lunges (5 per side)

2- 8 Standing Arnold presses
Goblet reverse lunges will be with a KB. Arnold presses are with two DB. Find a weight in warm-up for both that will give you a chance to finish these sets unbroken.

D: Metcon (No Measure)

EMOM for 8 min

30 sec max rep strict knees to waist
abmat sit-ups will be the sub for those not wanting to get on the bar.