CrossFit Lions West – CrossFit

warm up (No Measure)

9 min:

4 min easy cardio

3 min practicing the bear complex with the dowel

couch stretch 1 min per side

Metcon (Time)

50/40 Cal cardio

-into-

4 Rounds

40 abmat situps

*4 Bear Complex (135/95)

-into-

50/40 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press

**If a squat clean is a newer exercise for you then do 1 DL + 1 Squat Clean as a sub for the bear complex.

Thunderbro (No Measure)

8×8 of single leg KB RDL, rest 30 sec between sets.
For today you will do 8 reps on your right leg, 8 reps on your left leg and then rest 30 sec.