CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- slow air squats
3- seated straddle
4- push-up plank hold
5- glute bridges
LIFT
A: Metcon (Weight)
3 sets:
15 rep back squat
Rest 3 min between sets. Adjust load as needed.
B: Bench Press (8×5 )
45 sec rest between sets.
C: Metcon (AMRAP – Reps)
amrap in 12 min:
15 push-ups
30 air squats
rest 1 min
Pick a push-up progression that allows you to do 10 or more reps.