CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- 20 air squats
3- bottom of squat passive hold
4- pigeon pose right side
5- pigeon pose left side
LIFT
A: Front Squat (6,4,2,2,2,2)
Start light and build
B: Metcon (No Measure)
5 sets:
3 strict press + max rep push press
rest up to 2 min
Pick a load that is challenging for 3 strict press. You’ll then do 3 strict press followed immediately by a max set of push press. The bar does not get racked up between the two.
C: Metcon (No Measure)
EMOM for 10 min:
1- 8 goblet squats + active bottom of squat hold for remaining portion of the min
2- rest
squat hold is with no weight. You have to start it right after the goblet squats. If you have to break the squat hold then pop up for a few secs and get back down and hold.