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: Front Squat (5×4)

B: Shoulder Press (5×4)

C: Metcon (AMRAP – Rounds and Reps)

EMOM for 15 min:

1- 16 alternating jumping lunges

2- 16 single arm DB push press

3- 20 box jumps/step ups
for the single arm DB push press you will do 8 on one arm and then 8 on the other arm. Pick a weight that you can unbreak both sides for multiple rounds.