Friday LIFT

CrossFit Lions West – LIFT


Warm-up (No Measure)

6 min:


2- cardio

3- easy air squats

4- Glute bridges

5- sit-ups

6- banded pull-apart


A: Metcon (No Measure)

EMOM for 10 min:

1- 8 rep back squat

2- 4 rep back squat
You’ll have two weight warmed up for this piece. You can adjust load as needed. This will build on you, so it shouldn’t be awful for the first sets.

B : Metcon (No Measure)

5 sets:

10 bent over bb row

20 box jumps

rest 2 min
increase load as needed on the rows.

C: Metcon (Time)

2k row or 4k bikeerg