Tuesday

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

4 min:

1-arm circles 30 per side

2- jumping jacks

3- runners stretch 30 sec per

4- passive bottom of squat hold

Weightlifting

Metcon (No Measure)

EMOM for 9 min:

1- 5 heavy DB strict press right arm + max rep light strict press with remaining time

2- 5 heavy DB strict press left arm + max rep light strict press with remaining time

3- rest
You will need two single DB. One for the heavy and one for the light. Each athlete will have two DB at their station. Keep the midline tight and don’t turn them into push presses.

Metcon

Metcon (AMRAP – Reps)

4 sets:

1 min max cal cardio station 1

1 min rest

1 min max cal cardio station 2

1 min rest

1 min max rep burpee

1 min rest
Earn your rest Lions.