CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- carido

2- dowel overhead squats

3- pigeon pose right side

4- pigeon pose left side

5- push-up plank hold

LIFT

A: Front Squat (5×4 )

Start light and build.

B: Shoulder Press (5×4)

Start light and build.

C: Metcon (No Measure)

4 sets:

10 alternating BB reverse lunges

20 KB Swings

30 air squats

rest 2 min
You can increase load in the lunges and swings as needed.