CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 15 slow air squats

3- bottom of squat hold

4- alternating 90/90 stretch

5- 45 sec push-up plank hold

LIFT

A: Front Squat (8,6,4,4,4 )

Start light and build. Please keep track of your heaviest 4 rep weight in wodify. Rest up to 90 sec between sets

B: Shoulder Press (8,6,4,4,4)

Start light and build. Record your heaviest 4 reps weight in wodify. Concentrate on having zero knee bend. You can use muscle rebound when the bar hits the shoulder/clavical.

C: Metcon (No Measure)

EMOM for 14 min:

1- 10 DB push press

2- 10 DB goblet squats
Pick a DB push press weight that you know you can do the first few sets unbroken. You will use that same weight for the Goblet squats. You can adjust load as needed. These will all be unbroken sets. If you start to do less than the 10 reps, that is ok.