CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- 45 sec cardio
2- 10 overhead squats with dowel + 10 snatch width presses
3- 45 sec cardio
4- 10 dowel pass overs + bottom of overhead squat hold
5- 45 sec cardio
Metcon
A: Metcon (Time)
“Happy B Day Canada”
For time:
51 burpees
51 cal cardio station 1
51 cal cardio station 2
14 min time cap
B: Metcon (Time)
For time:
51 KB Swings 24/16kg
51 empty bar push press
51 air squats
8 min time cap
C: Metcon (Time)
For time:
51 sit-ups
51 power cleans 75/55
51 cal cardio
11 min time cap