CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Metcon (No Measure)

400m run

3 rounds:

5 per side of worlds greatest stretch

30 sec prayer stretch

90/90 stretch 5 per side

Metcon

Metcon (No Measure)

EMOM for 40min:

min 1-9

1- 15/12 cal cardio

2- 10 alternating reverse lunge bicep curls (2 DB)

3- 8 TTB

min 10-14

complete a 400m sprint

min 15-25

1- 15/12 cal cardio

2- 15 DB push press

3- 8 TTB

min 26-30

complete a 400m sprint

min 31-40

1- 15/12 cal cardio

2- 15 DB hang cleans

3- 8 TTB

min 40 on

complete a final 400m sprint