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