CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- cardio

2- dowel thrusters

3- KB swings

4- glute bridges

5- pigeon pose

6- pigeon pose

Metcon

Metcon (Time)

For time:

50 cal cardio station 1

50 cal cardio station 2

400m

40 cal cardio 1

40 cal cardio 2

400m run

30 cal cardio 1

30 cal cardio 2

400m run

20 cal cardio 1

20 cal cardio 2

400m run

10 cal cardio 1

10 cal cardio 2

400m run

45 min time cap
We have done the 50,40,30,20,10 a bunch but this version is the original and one of my absolutely favorite cardio pieces. If you aren’t running than simply add in a 60 rep cardio set at the beggining as the sub. Enjoy the sunshine.