CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1- jump rope
2- sumo dl
3- bar hang
4- glute bridge
5- jump rope
6- pigeon pose
Weightlifting
Sumo Deadlift (6 sets )
E3MOM x 6
Set 1 = 6 reps at 75%
Set 2 = 4 reps at 80%
Set 3 = 2 reps at 85%
Set 4 = 6 reps at 80%
Set 5 = 4 reps at 85%
Set 6 = 2 reps at 90%
Metcon
Metcon (Time)
For time:
30 Devil’s press 35/25
*At the top of every minute perform 30 double unders or 5/4 cal cardio
Don’t spend more than 30 sec on the jump rope each round.