CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1-5 rolling

6- row

7- bike/ski

8- beat swing

9- air squats

10- seated straddle

Metcon

Metcon (No Measure)

EMOM for 40 min:

1. Row 15/10 cals

2. 1 round of Cindy

3. 12/8 cal bike/ski

4. 10 jumping lunges + 5 burpees
Ok..So this is not an easy emom for most. There are two ways to tackle this. First is that if you fail on any given round that you take a minute off and get back into the workout. The second is that you modify this down to be more doable and manageable throughout the 40 min. In both ways the first 10 min has to feel pretty comfortable. The big sub will be for the round of cindy. You can take down the number of reps of each of the exercises to make it more manageable. Ask your coach if you aren’t sure what to go with.