CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

6 min:

1-cardio

2- easy air squats

3- glute bridges

4- front plank

5- seated straddle

6- cardio

LIFT

A: Metcon (No Measure)

5 sets of 5-10 strict pull-ups

rest 90 sec
Pick a pull-up progression that allows you to do 5 or more reps.

B: Metcon (No Measure)

EMOM for 8 min:

4 rep power clean
start light and build

C: Metcon (No Measure)

8×8 DB bicept curls

rest 30 sec between sets

then

8×8 DB RDL

rest 30 sec between sets