CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio station 1

2- cardio station 2

3- dowel thruster

4- downward facing dog

5- happy baby
Each station is for 60 sec

Metcon

A: Metcon (No Measure)

8 sets:

20 sec max sprint on Bike or ski

20 sec rest

20 sec max rep KB goblet squat 24/16kg

1 min rest
Hit the cardio hard. If you are using the bikeerg then I wan the damper at 8 for guys and 6 for ladies.

B: Metcon (No Measure)

8 rounds:

20 sec max sprint row

20 sec rest

20 sec max rep DB hang power clean 50/35

1 min rest
Again, hit the row hard. DB weight should allow you to do 10 or more when fresh.