CrossFit Lions West – CrossFit
W/U (No Measure)
8 min:
1,2- cardio
3- air squats
4,5- chest roll with lacrosse ball
6- 30 sec burpees
7- hang power cleans
8- good mornings
LIFT (No Measure)
3 sets:
10 Left Arm DB Floor Press @21×1 tempo
10 Right Arm DB Floor Press @21×1 tempo
Strict HSPU 2-8 reps
1 min cardio at 75%
2 minutes rest
Part 2.
4 sets:
8 DB Skull Crushers @31×1 tempo
10 Hand Release Push-ups
Max set of tricept banded pull downs
90 sec rest
Metcon (Time)
2 rounds for time:
50/40 cal cardio
1 min break
20 hang power cleans 135/85
1 min break
30 wallballs
2 min rest