CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1,2- turn back stretch

3- rainbow stretch

4,5- lower back roll

6- back stretch

LIFT

A: Metcon (No Measure)

Bench + Reverse fly’s

E2MOM x 6

Bench Press 4 reps

Into

Reverse fly’s 10 reps

B: Metcon (No Measure)

3 sets:

12 DB Front Raises

12 DB Lateral Raises

12 DB Bicep Curls

12 DB Shoulder Press

Rest as needed b/t sets.
These should be done with the same weight and try and go from on right to other with as little rest as possible.

Metcon

Metcon (No Measure)

amrap in 10 min:

Burpee + cal cardio ladder

start with 1 burpee + 1 cal cardio and go up the ladder by 1 rep each round till 10 min is up