CrossFit Lions West – CrossFit
Warm up (No Measure)
8 min:
1,2,3- cardio
4- 30 sec burpees
5- rack chest stretch
6- arm circles
7- 30 sec kb swing
8- supinated bar hang
Mini Pump (No Measure)
3 rounds:
10 Bench Press at RPE 7-8
-rest 1 minute-
10 Seated Tricep DB French Press @ RPE 7
https://www.youtube.com/watch?v=CGWCCqtPAzU
-rest 2 minutes-
Metcon (Time)
3 rounds for time:
24/18 Cal Echo Bike (30/24 Calorie Row/Ski)
10HSPU
400m Run (1000/800m Bike Erg)
rest 1min