CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 90/90 stretch one way

3- 90/90 stretch other way

4- supinated bar hang

5- hang squat cleans

LIFT

A: Power Clean (10×1 )

1 power clean EMOM for 10 min. Start light and build. You are welcome to do more than 1 rep for your early sets if you prefer to warm up that way.

B: Metcon (Weight)

5 sets:

8 Romanian BB DL

8 BB bent over rows

rest 90 sec
The BB row will dictate the weight on the bar. Ideally you hold onto the bar for all 16 reps.

C: Warm-up (No Measure)

5 sets:

10 BB bicep curls

10 TTB

rest 90 sec
Pick a TTB progression that allows you to do 5 or more when fresh.