CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1- seated straddle

2- pigeon pose RS

3- pigeon pose LS

4- Push Press+Push Jerk

5- chest stretch on rack

6- air squats

7- glute bridges

8- supinated bar hang

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)

1000m at 5K PR Pace + 5 seconds

500m at 2K PR Pace + 5-10 seconds

1000m at 5K PR Pace + 10 seconds

Rest 1 minute

750m at 5K PR Pace + 5 seconds

350m at 2K PR Pace + 5-10 seconds

750m at 5K PR Pace + 10 seconds

Rest 1 minute

500m at 5K PR Pace + 5 seconds

250m at 2K PR Pace + 5-10 seconds

500m at 5K PR Pace + 10 seconds
If you don’t know your 5k or 2k paces then think of your 5k as a medium pace and your 2k as a medium hard pace. 20 min time cap.