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)

Tabata squats w/t empty bar

8 sets:

20 sec squats w/t empty bar, 10 sec rest
You are not allowed to rack the bar during this workout. Pick a light barbell.

B : Metcon (Weight)

Bench Press

5×5
Start light and build

C: Metcon (Time)

5 rounds for time:

20/15 cal cardio

15 DB push press 35/20

rest 1 min
The DB load should be doable for 10 + reps. Push on the cardio.