Tuesday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

9 min:

1,2,3- cardio

4,5-upper pec stretch

6,7- turn back stretch

8,9- from rotation

LIFT

A: Metcon (Time)

100 bench press reps for time 95/65

* every time you break you have to complete 20 sit-ups
10 min time cap. Pick a bench press load that you can do for 20 or more reps.

B: Metcon (Time)

100 heavy KB swings for time

* perform 5 burpees every time you break
10 min time cap. Pick a weight that is heavier than you normally swing. American swings.

C: Metcon (Time)

100 BB bicep curls for time

* perform 10 bench dips every time you break
10 min time cap. Pick a load on the barbell that you can do for 20 or more reps. For most of us that will be an empty bar.