CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- lat roll out right side

3- lat roll out left side

4- 30 sec of air squats

5- bottom of squat hold

Metcon

A: Metcon (AMRAP – Rounds and Reps)

amrap in 8 min:

8 BB bent over rows

8 BB shoulder to overhead

30 sec rest
Pick a weight that you know you can do both movements unbroken for multiple rounds. This will likely mean a relatively light load for you.

B: Metcon (Time)

For time:

75 sit-ups

50 push-ups

25 back squats 135/85 from the floor
10 min time cap

C: Metcon (No Measure)

EMOM for 12 min:

1- 60 sec medium effort cardio

2- 30 glute bridges / banded good mornings (alternate each round)