CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
10 min:
1,2,3- cardio
4,5,6- rolling
7- air squats
8- good mornings
9- seated straddle
10- DL
LIFT
Deadlift (10×2 )
Speed DL:
EMOM 10
2 reps for speed at 50-60% of 1RM
Metcon
Metcon (No Measure)
EMOM 20
Min 1 = 8-12 TTB
Min 2 = 12/9 cal cardio
Min 3 = 3-5 Wall Walks
Min 4 = 12/9 cal cardio