CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1,2- cardio

3- wrist stretch on the floor

4- air squats

5- passive bottom of squat hold

6- dowel strict press

7- glute bridges

Weightlifting

Shoulder Press (7 sets )

EMOM for 7 min:

5 BB strict press

Metcon

Metcon (Time)

10 RFT:

6 BBJO

12 Thrusters 75/55
Thruster load should be light. Newer athletes or those that struggle with good rack position for this many reps are welcome to go with DB instead. You can also take the number of burpee box jump overs down to 4. You are welcom to use benches if the box height isn’t available for you.