CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- 45 sec cardio
2- 45 sec jumping jacks
3- 15 bent over reverse flys, no weight + 10 air squats
4- bottom of squat hold, 60 sec
5- downward facing dog, 60 sec
Gymnastics
A: Metcon (No Measure)
EMOM for 8 min:
1- 30 sec max strict supinated pull-ups
2- 45 sec push-up plank hold
You can do as many sets in your 30 sec pull-ups portion as you like. Pick a progression that allows you to do 5 or more reps. The 3 stations on the ski side of the gym without a pull-up bar will do barbell bent over rows as a substitute. In that case pick a load that is doable for 10 or more reps when fresh.
B: Metcon (No Measure)
Tabata push-ups
Tabata sit-ups
Tabata squats
12 min total. 8 sets of 20 sec on, 10 sec off. No rest between exercises.
Metcon
Metcon (Time)
5 rounds for time:
8 Devils press 35/20
10 DB thrusters 35/20
12/9 cal cardio