CrossFit Lions West – CrossFit

Warm up (No Measure)

10 min:

1,2,3- cardio

4,5,6- roll

7- strict press

8- air squats

9- rack chest stretch

10- supinated bar hang

Pump session (No Measure)

Mayhem Mini-Pump:

3 Rounds:

10 Bench Press @ RPE 7

-rest 1 min-

10 standing db tricpet ext

-rest 1 min-

10 Double DB Skull Crushers @ RPE 7 ( lying down on the bench)

-Rest 2-3 min b/t rounds-

Metcon (No Measure)

Metcon “Ireland”:

EMOM 18

1- 200/175m Row

2- 8-10 Lateral Burpees over Rower

3- 15 Wall Balls