CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 10 air squats + 5 jumping air squats

3- push-up plank hold

4- arm circles

5- bottom of squat passive hold

LIFT

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