CrossFit Lions West – CrossFit
Warm up
10 min:
200m run
10 cal cardio
10 walking lunges
10 light db push press
Metcon
B: Metcon (No Measure)
EMOM for 8 min:
1- 6 DB push press + 6 DB Bent over row
2- 45 sec front plank
A: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
C: Metcon (Time)
3 rounds:
200m single DB/KB waiters walk
30 sit-ups