Tuesday CrossFit

CrossFit Lions West – CrossFit


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



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 (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