CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel good mornings

3- 90/90 stretch alternating

4- Hang Power Clean

5- Overhead Squat

LIFT

A: Metcon (No Measure)

EMOM for 7 min:

30 sec max rep strict pull-up

B: Metcon (No Measure)

Deadlift

5×5

rest 90 sec
Start light and build

C: Metcon (Time)

5 sets:

15 plate jump burpees

15/12 cal cardio

15 DB push press 35/20
Pick a push press load that allows you to do 15 reps unbroken when fresh.