CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1- cardio

2- floor lat stretch right arm

3- floor lat stretch left arm

4- bottom of squat hold

5- strict press w/ dowel

6- roll lat r side

7- roll lat l side

Gymnastics

Metcon (No Measure)

E2MOM x 6

Weighted strict pull-ups (add weight as you go)

Set 1-3 = 3 reps

Set 4-6 = 1 rep
Stict pull-up with no weight added or banded pull-ups will be the sub.

Metcon

Metcon (No Measure)

5 sets:

In 1 minute:

Wall balls x 15

cardo at moderate pace in remaining time

Rest 30s

In 1 minute:

HSPU x 5- 10 reps

cardio at moderate pace in remaining time

Rest 1 minute b/t sets
the timing will look like this. Do 15 WB and cardio for the remaining portion of the minute. rest 30sec and then do the same thing with the HSPU. Then rest a full minute and repeat.

HSPU sub = pike HSPU on the box or floor or a DB strict press.