CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- cardio other station
3- push-up plank hold
4- arm circles (30 sec per)
5- downward facing dog
Weightlifting
2-3 mim between parts to setup for the next one. You can go up in weight as you see fit.
A: Metcon (Weight)
EMOM for 8 min:
5 rep strict press from the rack
B: Metcon (Weight)
EMOM for 8 min:
5 rep bench press
C: Metcon (Weight)
EMOM for 8 min:
5 rep bent over row
Metcon
Metcon (Time)
100 push press for time 75/55
* every time you have to put the bar down you must complete 20 sit-ups
this is from the floor. Pick a load you can do 20 reps of push press in the first set. This is not a push jerk!!