CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2-cardio

3,4- chest roll

5- strict press

6- arm circles

7- banded 7s

LIFT (No Measure)

4 sets:

5 Seated Overhead DB Press

Max Bench DB Bench Press

Rest 2min

Metcon (No Measure)

3 sets:

12-9-6 (9-7-5)

Calorie Ski/Row Erg

Calorie bike

*30 Double Unders after each round

-Rest 3 minutes between sets-