CrossFit Lions West – CrossFit

Warm up (No Measure)

3 sets:

12 walking lunges

12 kb swings

4 min rolling

Pigeon pose 1 min per

Glute bridges 1 min

Metcon (No Measure)

EMOM for 6 min:

30 sec max rep gorilla dl

Amrap in 8 min:

10 push ups

8 TTB

6 db front squats

EMOM for 10 min:

1- 15/12 cal cardio

2- 8/6 cal cardio

Amrap in 12 min:

10 wb

15 medball cleans

Rest 1 min