Tuesday CrossFit

CrossFit Lions West – CrossFit


Warm-up (No Measure)

7 min:

1,2- row

3- air squats

4- good mornings

5- chest rack stretch

6- front plank

7- passive bottom of squat hold


A: Metcon (Time)

For time:

50/40 cal Row

50 Wall Balls 20/14

50 sit-ups

50/40 Bike Cals

50/30 push-ups

50 Wall Balls

50/40 cal row
Everyone should get a rower set up for themselves but nobody will have their own bikes. First 3 people to the bike have to echo bike. After that its first come first serve. If anyone gets to the bike calories and there isn’t a bike available (including the echo bike) then they can do the final row first and then hit the bike at the end.

B: Metcon (No Measure)

3- 5 sets (time permitting):

8 light single leg RDL per

30 banded good mornings

20 Russian KB swings

rest 90 sec