CrossFit Lions West – LIFT + SWEAT
Warm-up
Warm-up (No Measure)
EMOM for 6 min:
1- 40 sec cardio
2- 14 reverse lunges
LIFT
Metcon (No Measure)
EMOM for 12 min:
1- 10 rep tempo goblet squat, 3 sec negative
2- 30 sec bottom of squat hold — active
Really fight for the 30 sec hold. You can’t be sitting on your heels. Try and be hip and knee level.
SWEAT
Metcon (No Measure)
2 sets w/ a 2 min rest between sets
2 min per station:
– DB push press
– box step ups
– Get-ups
– push-ups
– Cal cardio
Get-up = start on your back and you get up to standing. You can do this anyway you like. Pick a push-up progression that allows you to do 10 or more reps when fresh.