CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1,2- cardio

3- dowel pass throughs

4- good mornings

5- air squats

6- dowel press

7- supinated bar hang

Weightlifting

Metcon (No Measure)

EMOM for 10 min:

6 strict DB press

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

amrap in 20 min:

20 strict pull-ups each

20 partner WB sit-ups ( in total not 20 per athlete)

20/15 cal cardio per athlete (pick one piece of cardio equipment per team and only that piece can be used)
pick a pull-up progression that you can do 5 or more reps when fresh. You are allowed to partition the pull-ups as a team anyway they like. As long as you hit 20 as a team. Lots of teams will have 1 athlete doing strict pull-ups while their partner is doing banded strict pull-ups. That is totally fine.

Metcon (AMRAP – Rounds and Reps)

Same as above but for those going solo:

amrap in 20 min:

5 strict pull-ups

15 abmat sit-ups

15/10 cal cardio