CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9 min:

1- 40 sec cardio

2- 40 sec jump rope

3- 40 sec air squat

Metcon

Metcon (Time)

5 RFT:

7 Push Press 135/95

14 TTB

7 Burpees over the Bar

Rest 1 minute
PP load that allows you to do the first set unbroken. TTB progression that allows you to do 7 or more reps when fresh. Latteral over the bar burpees.

Finisher

Metcon (No Measure)

3 sets:

Strict pull-ups max rep

30s rest

Ab roll-out x 10-15 reps / 25 abmat sit-ups

90s rest
I’m pretty sure we have quite a few ab rollers near where the abmats are. Pull-up progression that allows you to do 5 or more reps.