CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel strict press

3- 10 air squats + bottom of squat passive hold

4- 40 sec front plank

5- glute bridge

Weightlifting

Metcon (Weight)

8×2 strict shoulder press

rest 90 sec between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 15 min:

10 DL 135/85

15/12 cal row/ski

20 DB push press 35/20

rest 1 min

* the DL should be light, the Push press should be done in 3 sets or less in round 1.