CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2- cardio

3- arm circles

4- banded tricept stretch RS

5- banded tricept stretch LS

6- push press + split jerk (switch back and forth each rep)

7- sit-ups

8- glute bridges

9- pigeon pose RS

10- pigeon pose LS

Weightlifting

Metcon (No Measure)

Push Press + Split Jerk:

E2MOM x 6

Set 1-2 = 4+2 at 70-75% of 1RM Push Press

Set 3-4 = 2+2 at 75-80%

Set 5-6 = 6+2 at 60-65%

Metcon

Metcon (Time)

For time:

6.9.12.9.6

Burpees over the bar

Front squats 135/85

C2B pull-ups/pull-ups/banded pull-ups