CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1,2- cardio
3,4-kb calve smash
5- dowel pass throughs
6- dowel press
7,8- pigeon pose
Metcon
A: Metcon (No Measure)
Emom for 12 min:
1- 45 sec Box Jump Overs
2- 30 sec burpee pull up
3- 30 sec hspu
B : Metcon (Time)
For time:
50 alternating db snatches
100 air squats
C : Metcon (Time)
1 mile run