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)

EMOM for 20 min:

1- 3 front squats (from the floor)

2- 20 sec max rep TTB

3- 20 sec max rep DL @ front squat weight
You can adjust load as needed on the front squats. You will DL with whatever weight you did in that round of the squats. Pick a TTB progression that allows you to do 10 or more. Abmat sit-up would be the non pull-up bar sub for today.

B: Metcon (No Measure)

3x400m run, rest 90 sec
Beggining of the tennis court and back