CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

6 min:

1 – cardio

2- cardio

3- reverse lunges

4- runners stretch right side

5- runners stretch left side

LIFT

A: Warm-up (No Measure)

Back Squat

5×5, rest 90 sec
Start light and build.

B: Metcon (Weight)

EMOM for 10 min:

5 rep bench press
Start light and build.

C: Metcon (AMRAP – Reps)

amrap in 10 min:

( Ladder Workout)

1 burpee

1 cal cardio

1 goblet squat 24/16kg

2 burpees

2 cal cardio

2 goblet squats

….keep going up the ladder for 10 min