CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM for 9 min:
1- cardio
2- plank
3- alternating single leg DL
Weightlifting
Metcon (No Measure)
5 sets:
10 isolated db curls
10 kneeling tricept ext
6 single leg glute bridge per
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 20 min:
30 sit-ups
15/12 cal cardio
10 alternating DB rows from plank position
rest 1 min