Canada Day Workout

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