CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
9 min:
1-4: rolling
5- air squats
6- single leg RDL
7- beat swings
8,9- WB chest stretch
Weightlifting
Bench Press (10×3 )
EMOM for 10 min: 3 rep bench press
Metcon
Metcon (Time)
For time:
30-20-10
Deadlifts 185/135
Toes to Bar
Time Cap: 6 minutes
Finisher
Metcon (AMRAP – Rounds and Reps)
amrap in 10 min:
10 push-ups
20 banded pull downs
10 db curls