CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- bottom of squat hold
3- front plank
4- seated straddle
5- pigeon pose 30 sec per side
Weightlifting
Metcon (No Measure)
5 sets:
10 rep bench press
15 DB bicep curls
20 KB swings
rest 2 min
Escalate up in load on the bench and the curls and swings if needed. These will all be unbroken sets with very little rest between exercises. For the curls these will be with two DB and they will be going up at the same time. American swings on the KB.
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 20 min:
(ladder wod)
6 cal cardio
6 DB thrusters 35/20
6 TTB / Dragon fly’s
8 cal cardio
6 DB thrusters
6 TTB
10 cal cardio
6 DB thrusters
6 TTB
Thrusters and TTB/dragon flys will stay at 6 reps for the whole 20 min. Only the cal cardio goes up by 2 each complete set. Pick one piece of cardio equipment and use that for the whole wod.