CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- prone chest stretch 30 sec per

3- cardio

4- 10 push-ups + 10 air squats

5- cardio

Weightlifting

3 min between sections to get setup for the next part. In all sections you can go up in weight as needed.

A: Metcon (No Measure)

EMOM for 9 min:

5 rep bench press

B: Metcon (No Measure)

EMOM for 9 min:

5 rep front squat

C: Metcon (No Measure)

EMOM for 9 min:

5 rep power clean

Metcon

We will likley be pushed for time. Coaches, adjust how much time we have for metcon as needed. If you don’t have time to get this in, then just skip it. Not a big deal.

Metcon (No Measure)

EMOM for 9min:

5 burpees + 10 jumping squats