CrossFit Lions West – CrossFit

Warm Up (No Measure)

7 min:

1,2- jump rope

3- air squats

4- banded 7’s

5- seated straddle

6,7- pigeon pose 1 min per

LIFT (No Measure)

Successory:

3 Sets:

10 Double DB Bulgarian Split Squat (5 each leg)

10 Slow Eccentric Single Arm DB Row (5 each arm)

Strict Press:

5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE

5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE

5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE

5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE

5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE

*Move up in weight each set for the Dumbbell ending with a heavy set of 2.

**Score barbell weight and commend dumbbell weight.

***Rest 90s to 2min -per set

Metcon (Time)

For time:

100/80 cal cardio

12 Devils Press 50/35

800m run (lightpost 1715)

12 Devils Press 50/35

50/40 cal cardio

12 Devils Press 50/35