CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 min cardio

3 min lat smash total

Gymnastics

Metcon (No Measure)

EMOM for 12 min:

1- 30 sec max rep kipping pull-ups

2- 50 sec front plank
3 stations without pull-up bars will bodyweight bar rows (barbell goes on the rack and you use it like you would the rings for a ring row)

Metcon

Metcon (Time)

For time (25 min time cap):

80/70 cal cardio buy in

then 5 rounds:

10 thrusters 95/65

10 SDHP 95/65

10 burpees
Barbell should feel pretty good for 10 reps of thrusters and SDHP when fresh. Pick one piece of cardio equipment and go for it. 25 min time cap.