CrossFit Lions West – LIFT
Warm-up (No Measure)
2- 10 air squats + 5 jumping air squats
3- push-up plank hold
4- arm circles
5- bottom of squat passive hold
A: Back Squat (4×10, rest 2 min)
The last two sets should not be a wonderful time under the bar. First two sets are warm up sets.
B: Metcon (No Measure)
EMOM for 8 min:
1- 45 sec max rep empty bar bench press
2- 20 sec max rep push-ups
The empty bar should be very light. Pick a push-up progression that allows you to do 10 or more. You can do as many sets as you like within each work set.
C: Metcon (No Measure)
EMOM for 10 min:
30 sec max rep WB