CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2- cardio

3- chest rack stretch

4,5- lacrosse ball chest smash

6- dowel thrusters

7- supinate bar hang

8- happy baby

9,10- couch stretch

LIFT

Bench 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)

For time:

80.60.40.20.10

Double Unders

18.15.12.9.6

Thrusters 75/55
Thurster weight should be light loaded. 15 plus reps when fresh. Double rep single skip will be the sub for DU.