CrossFit Lions West – LIFT
Warm-up (No Measure)
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
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.