CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- dowel good mornings
3- 90/90 stretch alternating
4- Overhead Squats
5- Hang Power Cleans
LIFT
A: Metcon (Weight)
EMOM for 12 min:
2 Hang Power Cleans
Start light and build.
B : Metcon (Time)
5 rounds for time:
10 pull-ups
10 hang power to overhead 95/65
10 min time cap. Barbell should be medium at the heaviest. Pick a pull-up progression that allows you to do the first set of 10 in two sets or less. These should be kipping/butterfly.
C: Metcon (Calories)
10 min tabata on the bikes. Total cals will be your score. Make sure you setup the bikes so you can see the clock.