CrossFit Lions West – Open Gym

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2-pigeon pose right side

3- pigeon pose left side

4- sit-ups

5- arm circles

Metcon

Metcon (Time)

Spirit trail KB WOD:

800m

stop at every brown light post and alternate between

10 kb swings

10 goblet squats

10 sprawl burpees
First light post you put the KB down and do 10 swings. The next lightpost you stop and do goblet squats. The next one you do burpees and keep doing that for 800m (lightpost 1715 and back)