CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
6 min:
1-cardio
2- overhead squats
3- 8 burpees
4- good mornings
5- runners stretch right side
6- runners stretch left side
LIFT
A: Metcon (No Measure)
Power Snatch
6,6,4,4,2,2
rest as needed
Start light and build. Reset on every rep, no tap n go.
B: Metcon (Time)
20 strict pull-ups
Then 5 rounds:
20 Kb swings
20 jumping lunges
Then
20 strict pull-ups to finish
Pull ups progression that allows 5 or more reps when fresh.