CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
9 min:
1,2,3- rolling
4,5- cardio
6- deadlift
7- glute bridges
8- dowel press
9- seated straddle
Weightlifting
Deadlift (5 sets)
Deadlifts:
1. 15 reps at 50%
2. 12 reps
3. 9 reps
4. 6 reps
Rest 2 minutes b/t sets, start at 50% and build over the next 3 sets to tough but not max loads.
Metcon
Metcon (Time)
For time:
27-21-15-9
Push Press 95/65
cal cardio