CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
10 min:
1,2- cardio
3- beat swings
4,5- lat roll out
6,7- calf roll out
8- alternating reverse lunges
9- dowel strict press
10- glute bridges
Metcon
Metcon (Time)
1 mile run ( light post 1701)
Into
10 rounds:
4 HSPU
8 C2B Pull-ups
12 Squats
30 min time cap
1609m row is the sub for tht run today. Pick a pullup progression that allows you to do 5 or more when fresh. Standing db push press is the sub for hspu today.