CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- pigeon pose right side

3- pigeon pose left side

4- lacrosse ball work left lat

5- lacrosse ball work right lat

Gymnastics

Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

10 push-ups

15 sit-ups

20 air squats
Pick a push-ups progression that allows you to do 10 or more reps when fresh.

Metcon

Metcon (Time)

5 rounds for time:

12 hang squat cleans 135/85

12 Push jerks 135/85

rest 2 min
Pick a load that is doable for 8 or more squat cleans and push jerks when fresh.