CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

4 min:

1-cardio

2- prone chest stretch 30 sec per

3- arm circles

4- jumping jacks

LIFT

A: Bench Press (10,8,6,4,2,2,2)

Record your heavy double

B: Bench Press (1xmax )

Take 50% of your heavy double and do a single max rep set. Record your score.

C: Back Squat (5×3 )

rest up to 90 sec between sets. Accend up in load

D: Metcon (No Measure)

EMOM for 6 min:

1- 6 Goblet squat + max rep air squat

2- rest

E: Metcon (AMRAP – Rounds)

amrap in 5 min:

5-10 push-ups

10 sit-ups