Monday CrossFit

CrossFit Lions West – CrossFit


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


Shoulder Press (7 sets )

EMOM for 7 min:

5 BB strict press


Metcon (Time)

10 RFT:


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.