Tuesday CrossFit

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.