CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1,2- row

3- air squats

4- bottom of squat stretch

5- glute bridges

6- rack chest stretch

7- dowel strict press

Metcon

A: Metcon (No Measure)

E4MOM x 5

16/12 cal Row

20 Wall Balls 20/14

16/12 cal Row
If you can’t be done in 3:20 or less in round 1 then take the number of calories down in the row. Leave the WB as is. The row number should be good to complete in 1 min or less at a 75% effort.

B: Metcon (Time)

5 RFT:

200m Dual KB/DB farmers walk

20/12 Push-Ups

10 Dual KB/DB STO