CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- jump rope

3- slow air squats

4- jump rope

5- shoulder taps from push-up position

Metcon

Metcon (Time)

WORKOUT 21.1

For time:

1 set of alternating shoulder taps + push-up

10 Double unders/single-unders

3 sets of alternating shoulder taps + push-ups

30 Double unders/single-unders

6 sets of alternating shoulder taps + push-ups

60 Double unders/single-unders

9 sets of alternating shoulder taps + push-ups

90 Double unders/single-unders

15 sets of alternating shoulder taps + push-ups

150 Double unders/single-unders

21 sets of alternating shoulder taps + push-ups

210 Double unders/single-unders

Time cap: 15 min.
Up to 5 athletes could do this workout RX, which would be replacing shoulder tap pushups with the wall walk. Unfortunately only 5 stations have access to a wall. If you have 10 or more double unders, you should try RX. If not, then single skips.

LIFT

Power Snatch (5 x 1 hang power snatch + 1 power snatch)

5 sets. Start light and build.