CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

6 min:

1 – cardio

2- cardio

3- reverse lunges

4- arm circles

5- bottom of squat hold

6- seated straddle

LIFT

A: Warm-up (No Measure)

EMOM for 5 min:

8 rep back squat

rest 3 min

EMOM for 5 min:

4 rep back squat
You can adjust load as needed. Careful on your weight for the 8 rep emom as that is a lot of reps in 5 min.

B : Metcon (Weight)

5×5 bench press

rest 90 sec
Start light and build

C: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

10 goblet reverse lunges ( 5 per side)

10 DB bench press
Pick a weight that you can do both these movements unbroken for multiple rounds. Single DB or KB for the goblet reverse lunges.