CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

1 min cardio

15 sit-ups

15 air thrusters (pretend you have a bar in hand)

Gymnastics

Metcon (No Measure)

3 sets:

max rep push-up

30 sec rest

max rep shoulder taps from push-up position

rest 1 min
Pick a push-up progression that allows you to do 10 or more reps.

Metcon

rest 2 min between sections

A: Metcon (Calories)

EMOM for 5 min

30 sec on, 30 sec off hard cardio station 1

B: Metcon (AMRAP – Rounds and Reps)

amrap in 5 min:

6 devil press 35/20

12 jumping squats

C: Metcon (Calories)

EMOM for 5 min:

30 sec on, 30 sec off hard cardio station 2