CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
4 min:
1- cardio
2- arm circles
3- downward facing dog
4- seated straddle
Metcon
A: Metcon (AMRAP – Rounds and Reps)
amrap in 15 min:
4 burpees
6 medball cleans
8/7 cal cardio
This is all about the cal cardio. Pick one machine and stick with it. If you are using the row, you may want to consider keeping the foot straps loose so you can get in and out quickly. Reset your monitors each round.
B: Metcon (AMRAP – Rounds and Reps)
amrap in 10 min:
Manmakers 35/20
manmaker today = push-up+ right arm row+push-up+left arm row+squat clean thruster.
If you don’t have chest to ground push-ups then you can put your knees down during the manmakers.
as many reps as possible in 10 min.
C: Metcon (AMRAP – Rounds and Reps)
amrap in 7 min:
20 situps
10 db bicept curls with a single DB per side
Hopefully you can use the same DB as you used for the manmakers but if you need to adjust, you can. Have fun with it, get jacked!!