Saturday open gym

CrossFit Lions West – Open Gym


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 (Time)

Spirit trail KB WOD:


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)