CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2- cardio

3,4 – rolling

5- air squats

6- glute bridges

7- passive bottom of squat hold

8- beat swings

Weightlifting

Metcon (No Measure)

Back pause Squat:

E3MOM x 4

4 reps at 75% of 1RM back squat

Metcon

Metcon (No Measure)

E5MOM x 4

24/18 cal echo bike/ ski

12 CTB pull-ups/pull-ups/ banded pull-ups

4 wall walks
If this takes you 4 min to do then you will have 1 min rest. If it takes you 3 min to do then you will have 2 min rest.