CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
4 min:
1- 45 sec cardio
2- 10 push-ups + downward facing dog rest of min
3- 10 dowel overhead squats + 10 dowel snatch presses
4- bottom of squat passive hold
Gymnastics
Metcon (No Measure)
EMOM for 12 min:
1- 30 sec max bench dips
2- 30 sec light loaded two handed DB bent over rows
Bench dips can be done on a bench or box. For the bent over rows have the hand position be pronated.
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 28 min:
30/22 cal cardio
5 shoulder to overhead 155/95
30 air squats
5 power cleans 155/95
Switch up your cardio equipment each round. One weight on the barbell. Should feel medium loaded for both exercises. Scale as needed.