CrossFit Lions West – CrossFit
Warm up (No Measure)
3 min rolling
3 min cardio
LIFT (No Measure)
Bench Press:
3 Bench Press @ 6.5/10 RPE
3 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE
Double KB Front Rack Walking Lunges:
10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE
10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE
10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minutes
5 strict pull-ups
10 push ups
15 air squats
-Rest 2 minutes-
AMRAP 12 minutes
15 Dumbbell Push Press (2×50/35)
30 Second hanging L sit
200m run
Hanging L sit up is on the pull up bar. Try and have your legs straight and your toes above your waist. This is 30 sec of attempted L sit not 30 sec of made L sit.