Wednesday CrossFit

CrossFit Lions West – CrossFit


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


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 (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!!