CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- cardio station 1

2- cardio station 2

3- dowel press

4- supinated bar hang

5- KB/DB front rack hold

6- air squats

Metcon

A: Metcon (No Measure)

EMOM for 16 min:

1- 5DB Push press + 7 DB Push jerk at tough weight

2- 15/10 cal row

3- 12/8 cal bike/ski

4- 45s dual KB/DB front rack hold

B: Metcon (AMRAP – Reps)

10 min Ladder Wod:

3 cal cardio station 1

3 cal cardio station 2

3 Goblet Squats

3 KB swings

6 cal cardio station 1

6 cal cardio station 2

….