CrossFit Lions West – CrossFit

warm up

Warm-up (No Measure)

9 min:

1,2- cardio

3- banded pull aparts

4- glute bridges

5- air squats

6- line jumps (jump there and back over a mat line. Small hops

7- arm circles

8,9- chest stretch on the rack

Metcon

Metcon (Time)

For time:

100m row

Then immediately into:

15 Devils Press

4 Wall Walks

30 Box Jump Overs

4 Wall Walks

60 medball cleans

4 Wall Walks

30 Box Jump Overs

4 Wall Walks

15 Devils Press

Time Cap: 22 minutes
Pick a devils press load that you can do 5 or more when fresh. Box jumps should be a height that you are comfortable with under fatigue.

Class setup for larger classes will be that all rowers will be setup on the “rower side” of the gym. As you finish the row, coaches will put the rowers away and bring out the boxes for box jumps in that area. Nobody will have their own boxes. Use what is available. If the box feels too high then you can step over.

Finisher

Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

30 abmat sit-ups

200m run