CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- air squats

2- Jefferson curls

3- happy baby

4- push press

5- good mornings

Weightlifting

A: Back Squat (5 sets)

E2MOM x 5

Set 1-2-3 = 5 reps at 65-70% with a 33×0 temp, 3 down, 3 pause and quick up.

Set 4-5 = 10 reps at 50% no tempo

B: Metcon (No Measure)

4 sets:

Push Press x 8 reps at 60%

Rest 30s

Weighted Strict Pull-ups x 4 (or strict pull-ups or banded pull-ups

Rest 90s
Push press will be from the ground. If you don’t know your 1RM for percentage then pick a load that is doable but challenging for 8 reps.

Metcon

Metcon (Time)

8 rounds:

10/7 cal cardio

rest 30 sec