CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

6 min:

1-cardio

2- cardio

3- easy air squats

4- Glute bridges

5- sit-ups

6- banded pull-apart

LIFT

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 TTB

20 box jumps

rest 1 min

C: Metcon (Time)

2k row or 4k bikeerg