CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- 45 sec cardio
2- 20 jumping jacks + 10 air squats
3- Prone chest stretch one side
4- Prone chest stretch other side
5- Downward facing dog
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Weightlifting
Metcon (No Measure)
EMOM for 12 min:
1- 30sec max rep DB bent over row with both hands
2- 30 sec max rep DB floor press
Pick a weight that allows you to do the weaker of the two exercises for 10 or more reps. Same weight for both.
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 20 min:
20 bb strict press 75/55
20 BB SDHP 75/55
20/15 cal cardio
rest 1 min
Barbell should be light. You should be able to do each movement unbroken if you were fresh. Switch up your cardio equipment each round