CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1- jumping jacks
2- reverse lunges
3- Power clean
4- push jerk
5- happy baby
6- pigeon pose right side
7- pigeon pose left side
Weightlifting
Metcon (No Measure)
Power Clean + Push Jerk
E90s x 5
1. (1 + 3) at 70%
2. & 3. (1+2) at 75-80%
4. & 5. (1+1) ay 85%
Metcon
Metcon (Time)
5 rounds for time:
15/12 cal row
10 over the erg burpees
Finisher
Warm-up (No Measure)
amrap in 7 min:
8 leg raises ( on the floor)
12 light DB curls
Pick a DB load that you can do for 20 reps.