CrossFit Lions West – CrossFit
Warm-up
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
Metcon
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