CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 20 air squats

3- bottom of squat passive hold

4- pigeon pose right side

5- pigeon pose left side

LIFT

A: Front Squat (6,4,2,2,2,2)

Start light and build

B: Metcon (No Measure)

5 sets:

3 strict press + max rep push press

rest up to 2 min
Pick a load that is challenging for 3 strict press. You’ll then do 3 strict press followed immediately by a max set of push press. The bar does not get racked up between the two.

C: Metcon (No Measure)

EMOM for 10 min:

1- 8 goblet squats + active bottom of squat hold for remaining portion of the min

2- rest
squat hold is with no weight. You have to start it right after the goblet squats. If you have to break the squat hold then pop up for a few secs and get back down and hold.