CrossFit Lions West – CrossFit
Warm-up
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 = https://www.youtube.com/watch?v=M0ftGdILi78
Metcon
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.