CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 min cardio

15 dowel/barbell overhead squats

30 sec bottom of overhead squat hold (be active)

30 sec bar hang

10 burpees

LIFT

Metcon (No Measure)

EMOM for 14 min:

1- max single set of push-ups in 30 sec

2- 7 single leg DB RDL per side
Pick a push-up progression that you can do 10 or more when fresh. They will always be an unbroken set. The 30 sec time frame will only be relevant to the best push-up peeps and only in the first couple sets.

SWEAT

Metcon (No Measure)

EMOM for 30 min:

1- 15 WB

2- 15/12 cal cardio

3- 15 sit-ups