CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
8 min:
1- cardio
2- squat to stand
3,4- upper per stretch
5-8 – turkish getup practice with no load
LIFT
Metcon (No Measure)
Bench Press + Push-ups:
E2MOM x 4
Bench Press 6 reps into Push Ups Max Reps in 30s
Set 1-2 = at 65%
Set 3-4 = at 70%
TGU + Step-Ups:
4 sets:
Turkish Get-Ups x 2 per arm at heavy load
30s rest
Dual KB/ DB Front rack Step Ups x 10
60s rest
Complete
400m farmers walk
75-100 Banded pull-appart
75-100 Banded tricep push downs
400m farmers walk