CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1- seated straddle

2- hamstring rack stretch RS

3- hamstring rack stretch LS

4- push press

5- push jerk

6- reverse lunge

7- quad roll RS

8- quad roll LS

Weightlifting

Metcon (No Measure)

Push Press + Push Jerk:

E2MOM x 6

Set 1-2 = 2+4 at 75-80% of 1RM Push Press

Set 3-4 = 1+3 at 80-85%

Set 5-6 = 2+8 at 65-70%

Metcon

Metcon (No Measure)

Rowing intervals

1000m at medium pace

500m at medium hard pace

1000m at medium pace

Rest 2 min

750m at medium pace

350m at medium hard pace

750m at medium pace

Rest 2 min

500m at medium pace

250m at medium hard pace

500m at medium pace
At no point should you be super gased in this effort. This is all about pacing. Pay attention to your 500m average on the monitor and figure out what pace you can hold for each effort. There will be a 20min time cap for this row effort.