CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
emom for 6 min:
1- 45 sec cardio
2- 7 WB + 20 sec bar hang
Weightlifting
Metcon (No Measure)
emom for 10 min:
1- 10 standing tricep ext with single DB overhead
2- 10 DB bicept curls
Metcon
Metcon (No Measure)
Partner Wod, in groups of two, one athlete working at a time.
amrap in 25 min:
50 power clean and jerks total
40/28 cal cardio* per
50 partner sit-ups per
40/28 cal cardio* per
50 push-ups total
40/28 cal cardio per
Pick a clean and jerk weight that you could do 5 or more with. If you need to have two barbells per team that is ok. For the cal cardio the guys switch every 10 cals and the ladies switch every 7 cals. Partner sit-ups you have to give each other a high ten at the top of each sit-up. YOu will setup feet to feet. Pick a push-up progression that allows you to do 10 or more. Switch up you cardio equipment.