CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

8 min:

1-roll

2- roll

3- roll

4- roll

5- cardio

6- easy air squats

7- glute bridges

8- push-up plank hold

LIFT

A: Metcon (Weight)

Front Squat

8,6,4,4,4,4
Work up to a heavy 4. Use the racks.

B: Metcon (No Measure)

E2MOM for 12 min:

10 push-ups

10 DB push press

30 sec push-up plank hold
Pick a PP load that you can do for 15 reps, even though you are only doing 10. Every 2 min the set starts again for 6 sets