CrossFit Lions West – LIFT

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- wide stance good mornings

3- seated straddle

4- bottom of squat hold

5- dowel power snatch

LIFT

A: Power Snatch (2 reps EMOM for 10 min)

B: Metcon (No Measure)

4 sets:

max set of kipping pull-ups

rest 90 sec
Pull-up progession that allows you to do 8 or more pull-ups in set number 1.

C: Metcon (No Measure)

3 sets:

10 DB single leg RDL per

45 sec side plank right side

45 sec side plank left side

rest 1 min

Metcon (No Measure)

BB Bicep Curls

10,8,6,4,2