CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1,2- rolling
3- chest stretch in rig
4- sit-ups
5- seated straddle
6- downward facing dog
7- bar hang
LIFT
Bench Press (10 x2 )
Speed Bench Press:
EMOM 10
2 reps at 50-60 % of 1RM
Metcon
Metcon (No Measure)
EMOM 20
1. Row 45s at moderate pace
2. KB swings x 15-20 reps
3. Bike 45s at moderate pace
4. push-up plank hold 45 sec