CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- supinated bar hang

3- worlds greatest stretch , alternating

4- glute bridges

5- slow air squats

LIFT

A: Metcon (No Measure)

3 sets:

6 front squats

max set of jumping air squats

rest 3 min
Your goal on the jumping air squats is to get to fatigue as fast as possible. Any pause at the top and your set is done. Do not do more than 20 reps. Adjust FS load as needed.

B : Metcon (No Measure)

EMOM for 12 min:

5 rep bench press
start light and build

C: Metcon (No Measure)

4 sets:

8 seated DB press ( on the ground with your legs straight)

30 alternating reverse lunges

rest 1 min
If the reverse lunges are easy for you then you can make them jumping lunges.