Friday CrossFit

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.