CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

9 min:

1,2,3- rolling

4- strict press

5- supinated bar hang

6- banded pull aparts

7- glute bridges

8,9- pigeon pose

Weightlifting

Push Press (8 sets)

E2MOM x 8

Set 1-3 = 3 at 60%

Set 4-5 = 2 at 70%

Set 6-8 = Build to a 1RM

Metcon

Metcon (Time)

60/45 cal Row

75 abmat sit-ups

40 Wall Balls

30 C2B/pull-ups/ banded pull-ups

20 SA DB Push Press 50/35*

*switch hands every 5 reps
If sit-ups aren’t your best exercise than take this number down to 50. Pull-up progression that allows you to do 7 or more reps when fresh.