CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1- cardio

2- arm circles

3- supinated bar hang

4- shoulder press

5- tricep stretch right side

6- tricep stretch left side

7- wrist mobility

LIFT

Metcon (No Measure)

E3MOM x 4

2 minutes bike at a moderate pace + Shoulder press 6-8 reps at 60-65%

Metcon

Metcon (No Measure)

EMOM for 16min:

1- 3 Burpees to target + 10 TTB

2- 10 single DB overhead alternating lunge 50/35

3- 20 sit-ups

4- 10 single DB overhead alternating lunge