CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
6 min:
1-cardio
2- cardio
3- push up plank
4- Kb swing
5- slow air squats
6- bottom of squat hold
LIFT
A: Metcon (No Measure)
5 sets:
2 power cleans + 1 jerk
Start light and build
B : Metcon (AMRAP – Rounds and Reps)
Amrap in 20 min:
10 burpees
10 DL 135/85
20/16 cal cardio station 1
20/16 cal cardio station 2
DL load should be light.