CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1 – cardio

2- Overhead squats

3- bottom of squat hold

4- Worlds greatest stretch right side

5- Worlds greatest stretch left side

LIFT

A: Warm-up (No Measure)

Overhead Squat

10,8,6,4,2

rest 90 sec
Start light and build. Use racks

B : Metcon (No Measure)

EMOM for 8 min:

30 sec max rep push-up
push-up progression that allow you to do 8 or more when fresh.

C: Metcon (Time)

EMOM for 15 min:

1- 8 DB bench press reps

2- 8 DB Front squats

3- 30 sec max rep alternating sing DB snatch
One set of DB should be used for this. Please figure out a load that you think you can hold unbroken for multiple sets.