CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- seated straddle
2- runners stretch left side
3- runners stretch right side
4- cardio
5- Overhead squats with dowel
Weightlifting
Metcon (No Measure)
E2MOM for 10 min:
10 bench press + max rep push-up
adjust bench load as needed through the 5 sets. Make sure you are starting the push-ups right after the bench set. The bench set will be unbroken, so if you only can do 8 then move onto the push-up and adjust load for the next set.
B: Metcon (No Measure)
5 sets:
8 single leg DB RDL per
8 KB SDHP
max set of glute bridges
rest 90 sec
Metcon
Metcon (No Measure)
EMOM for 12 min:
1- 50 double unders
2- 15/12 cal row/ski
You should be on the rope for about 45 sec. Adjust your number and progression as needed. Cal should also be about 45 sec.