CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
6 min:
1-cardio
2- seated straddle
3- arm cirlces
4- cardio
5- slow air squats
6- glute bridges
LIFT
A: Back Squat (5×4)
B: Bench Press (5×4)
C: Metcon (AMRAP – Rounds and Reps)
amrap in 12 min:
5 pull-ups
10 push-ups
15 air squats
20/15 cal cardio
pull-up = 5 or more
push-up = 7 or more