CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- bottom of squat hold

3- arm circles

4- roll left lat

5- roll right lat

Gymnastics

Metcon (No Measure)

8 min ladder:

1 Strict chin-up

2 push-ups

2 strict chin-ups

4 push-ups

3 strict chin-ups

6 push-ups

…keep going up
Chin-up Proggression = 5 or more

Push-up progression = 10 or more

Metcon

Metcon (Time)

4 rounds for time:

20/16 cal bike

10 C2B pull-ups

10 single arm db S2OH 5 per side 50/35

20/16 cal row

rest 3 min
Pull-up progression = 6 or more

S2OH progression = unbroken both sides when fresh