Tuesday CrossFit

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