CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2,3 – cardio

4,5- pigeon pose

6- rack chest stretch

7- 30 sec burpee

8- overhead squats

9- good mornings

10- front plank

Workout

Metcon (No Measure)

A.

50 Thrusters for time 75/55

B.

Amrap in 10 min:

5 pull ups

10.push ups

15 air squats

C.

Emom for 10 min:

1- 10 shoulder flys + 10 bicept curls

2- 30 sec max rep banded good morning