CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 40 sec front plank

3- 25 glute bridges

4- 15 air squats (slow)

5- happy baby stretch

Barbell

A: Metcon (No Measure)

EMOM for 10 min:

6 rep close grip bench press

Conditioning

Metcon (Time)

For time: ( 25 min time cap)

3 RFT:

20/15 cal bike

10 DB hang Clean and Jerks

5 Pull-ups

Rest 3 minutes (after 3 rounds are completed)

For time:

60/48 cal bike

30 DB hang clean and jerks

15 pull-ups

Rest 3 minutes

For time:

40/ 33 cal bike

20 DB Hang DB clean and jerk

10 pull-ups
DB weight = 10 when fresh

Pull-ups = 5 or more when fresh

Bikeergs = 10/8 damper