CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

2rounds

200m run

10 WB

20 plate in and out

Gymnastics

Metcon (AMRAP – Rounds and Reps)

2 x 5 minute amrap

6 HSPU

8 pull-ups

10 cal cardio

rest 2 minutes between 5 min amrap
start the second amrap at the beginning. Pick a pull-up and HSPU progression that allows you to unbreak round 1.

Metcon

Metcon (Time)

3 rounds for time:

10 DB bulgarian split squats per side 35/20

15 Dips

400m medball run
sub for the medball run is a 200m DB farmers walk

Finisher

Metcon (AMRAP – Rounds and Reps)

amrap in 5 min:

10/7 push-ups

10 sit-ups