CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

6 min:

1 – cardio

2- cardio

3- reverse lunges

4- runners stretch right side

5- runners stretch left

6- 20 empty bar bench press

LIFT

A: Warm-up (No Measure)

For time:

100 BB Bench Press

100 DB row per arm

30 min time cap
Every time you break the exercise you must do cal cardio to earn the right to start your next set. For the bench press you will do the bike and for the DB row, you will do the rower or ski. The cal cardio will also be going up by one cal each time you have to do it. It will start at 10 calories for guys and 8 cal for ladies. When you finish your 100 rep of bench press than your first set of DB rows begin. When you start the DB rows, you will start the calories back at 10/8.

For example:

I start off and get 17 reps on the bench press. I then move to the bike and do 10 calories. I then go back to the bench press and pick back where I left off. In the second set I get to 30 reps in total. I then move to the bike and do 11 cal. Keep going till you reach 100 reps and then move the the DB row.