Friday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

7 min:

1- cardio

2- Squat rotation

3- seated straddle

4- cardio

5- downward facing dog

6- kneeling lat stretch with bench

7- cardio
squat rotation =


A: Metcon (Time)

3 sets:

2min row at 5K pace

1 set of kipping pull-ups at 50% of max

Rest 4 min

For time:

50 seated DB press

50/40 cal row
If you don’t know your max set of kipping pull-ups or if you are using a band, then pick a number in warm-up that you know you will be able to get each of the 3 sets. 5 is the smallest number to go with. Adjust progression as needed. Pick a DB weight for the shoulder press that allows you to do 15 reps when fresh.

B: Metcon (No Measure)

Ladder wod, 10 min:

Thursters 95/65

lateral over the bar burpees

start at 1 and go up by one rep each round.
Pick a thruster weight that would allow you to do 10 or more reps.