CrossFit Lions West – Open Gym
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- worlds greatest stretch, switch every 2 reps
3- bottom of squat hold ( 5 sec active, 15 sec passive)
4- front plank
5- glute bridges
Weightlifting
Metcon (No Measure)
Emom for 12 min:
1- 10 db bicept curls
2- 10 db tricep Ext
3- 30 sec max Rep banded lat pull down
Conditioning
Metcon (Time)
For time:
50-40-30-20-10
Bike cals
Row cals