Monday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2,3- row

4,5- quad roll

6- push press

7- air squats

8- glute bridges

Weightlifting

Metcon (No Measure)

Push Press

E2MOM x 6

Set 1-3 = 5 reps at 70%

Set 4-6 = 3 reps at 75-80%

Metcon

Metcon (Time)

2000m at 5K pace

Into 500m at 2K PR pace

2 minutes rest

1500m at 5K pace

Into 350m at 2K PR pace
If you don’t know your 5k and 2k pacing then simply work through the meters.