CrossFit Lions West – CrossFit


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


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


max set of glute bridges

rest 90 sec


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.