Wednesday CrossFit

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