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:
6 deadlifts
Rest 90 sec
Start light and build
B : Metcon (AMRAP – Rounds and Reps)
Amrap in 16 min:
30/24 cal cardio
6 BB front squats 155/95
12 over the bar burpees
Front squats are from the floor and at a load that you could do 10 plus reps.