CrossFit – Tue, Sep 27

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