CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- prone chest stretch one side
3- prone chest stretch other side
4- slow air squats
5- alternating lunges
LIFT
Metcon (No Measure)
Bench Press:
5 sets of:
2 minutes of Bike or Row at moderate pace into
Bench Press x 8-10 reps at 60-65%
Rest 2 minutes
Metcon
Metcon (No Measure)
EMOM for15 min:
1- 10 Dual KB or DB lunges
2 – 10 KB or DB push press
3- 20 abmat sit-up