Friday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit


Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

B1. Smash with a foam roller, a LaCrosse ball or a barbell

– Forearms

– Pecs

C. Specific

2 sets

7 push-ups

20 fast banded biceps curls with a light band


Metcon (No Measure)

8 sets:

5-10 dips

rest 60 sec


Metcon (Time)


5 rounds for time (25 min time cap):

30/22 cal row

25 WB

25 TTB
This is another DEKA Comp benchmark wod. Try and use the row. If all are taken then and only then can you go to the ski or bikes. Pick a TTB progression that allows you to do 10 or more if you were fresh. If your hands are sore or you are new to TTB then you can do double reps sit-ups as a sub.