CrossFit Lions West – CrossFit

Warm up (No Measure)

3 Sets:

14 SA KB Front Rack Bulgarian Split Squat (7 each leg)

10 light barbell rows w/t a 1 sec hold at the top

90s Single Arm Plank (:45 each side)
This is just a warm up so don’t use weight on the split squat if you find it challenging to do so.

Shoulder Press (5 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
1 Barbell Strict Press @ 9.5/10 RPE
1 Barbell Strict Press @ 10/10 RPE
)

Deadlift (5 Deadlift @ 6/10 RPE
4 Deadlift @ 6.5/10 RPE
3 Deadlift @ 7/10 RPE
2 Deadlift @ 7.5/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE
1 Deadlift @ 10/10 RPE)

Metcon (AMRAP – Rounds and Reps)

3 sets:

20/15 cal cardio station 1

rest 1 min

20/15 cal cardio station 2

rest 1 min