CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2- cardio

3- seated straddle

4- glute bridges

5- DL

6- supinated bar hang

7- front plank

8- shoulder press

9- bottom of squat hold

10- russian kb swing

LIFT

Metcon (No Measure)

EMOM 9

1. 20 sec max rep pull-ups

2. 20 sec max rep push-ups

3. 20 sec max rep seated DB press (pick a weight that is challenging for 7 or so reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

5 DL 225/155

15 Burpees over the Bar

60 Double Unders
DL load should be doable for 10 or more reps when fresh. Double rep single unders are the sub for DU today.