CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

7 min:

1 – cardio

2- cardio

3- cardio

4- slow air squats

5- bottom of squat hold

6- shoulder taps from push-up position

7- sit-ups

LIFT

A: Warm-up (No Measure)

EMOM for 20 min:

1,2,3,4,5 = 3 rep front squat from the rack

6,7,8,9,10 = 5 rep strict press

11,12,13,14,15 = 8 KB goblet squats

16,17,18,19,20 = 8 DB PP per arm
This is an EMOM. Minutes 1-5 are front squats, minutes 6-10 are strict press etc. You will warm up the front squat, pick a KB weight for the goblet and a DB weight for the PP. You can adjust load as much as you like through all these sets. There is no rest between exercises. I would certainly suggest that your first set of strict press be pretty manageable as you will not have warmed that one up.

B : Metcon (No Measure)

5 sets:

10 single DB triceps ext

30 sec side plank per side

rest 1 min