CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 10 squats w/ 3 sec negative

3- seated quad stretch

4- plate jumps

5- downward facing dog with calve pumps

Metcon

A: Metcon (Calories)

Max calories in 10 min
Bikeergs are not allowed for this today. Ski, row or echo bikes. Record your calories in Wodify.

B: Metcon (AMRAP – Reps)

Max DB ground to overhead in 5 min

rx = 35/20
This will very likely be a clean and push press but in principal you can do whatever you like. This is with two DB. One head of each of the DB touches the ground and then both are locked out overhead. Please do not drop the DB at any point in this workout.

C: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

25 abmat sit-ups

25 glute bridges

25 double unders