CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel good mornings

3- 90/90 stretch alternating

4- dowel thrusters

5- seated straddle

LIFT

A: Metcon (Weight)

4 sets:

10 rep DL

rest 90 sec
Increase load as needed. Try and do unbroken.

B : Metcon (No Measure)

EMOM for 24 min:

1- 14/12 cal cardio

2- 5 Devil’s Press 35/20

3- 10 DB push press 35/20
You should be able to finish in cardio in 50 sec or less in round 1. Adjust cal number as needed. Same weight for the PP and the DP.