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)

3×5 Front Squat (warm-up sets)

5×5 Front Squat (work sets)
Start light and build.

B : Metcon (Weight)

EMOM for 8 min:

6 rep BB strict press
Start light and build.

C: Metcon (AMRAP – Rounds and Reps)

amrap in 14 min:

15/12 cal cardio

15 push-ups

15 DB thrusters 35/20

rest 1 min
Pick a thruster weight that allows you to do the first set unbroken. Push-up progression should be 7 or more reps.