CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 5 burpees + sit-ups rest of minute

3- 30 sec alternating lunges

4- cardio

5- bottom of squat passive hold

Weightlifting

Metcon (No Measure)

5 sets:

4 reps at 65-70% of best bench press

Want fast explosive reps, if its a grind, drop weight.

Rest 90sec

Conditioning

Metcon (AMRAP – Reps)

5 sets:

Each set is a 3min:

12 DB Box step overs 35/20

12 DB Burpees 35/20

AMRAP DU remainder of 3 minutes

Rest 2 minutes bt sets
DB Box Step overs = DB in each hand. Two feet need to touch the top of the box and then you go down the other side.

DB Burpee = two hands on the db, chest touches the ground, you pop up and do a DB DL. You do not raise the DB overhead or jump.

Double Under= If you don’t have double unders then do as many single skips as possible. Your score is your total DU in all rounds.