CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1 – cardio

2- dowel pass overs

3- dowel thrusters

4- Worlds greatest stretch right side

5- Worlds greatest stretch left side

LIFT

A: Warm-up (No Measure)

Overhead Squat

5×3
Start light and build.

B : Metcon (Weight)

Push press

5×3
Start light and build

C: Metcon (No Measure)

5 sets:

30 sec max rep push-up

30 sec rest

30 sec max rep DB Front Squat 35/20

30 sec rest

30 sec max rep TTB

30 sec rest
Push up = 7 + reps

DB front squat = DB in each hand. Inside head of the DB resting on your shoulders. You must keep DB’s in hand. You can’t rest the DB on your traps

TTB = 5+ reps