CrossFit Lions West – CrossFit

Warm-up (No Measure)

9 min:

1,2-cardio

3- air squats

4,5- couch stretch min per

6,7- lat roll 1 min per

8- dowel press

9- glute bridges

LIFT (No Measure)

Shoulder Press:

E2MOM x 7

5 Strict Press @ 6/10 RPE

4 Strict Press @ 7/10 RPE

3 Strict Press @ 8/10 RPE

2 Strict Press @ 9/10 RPE

1 Strict Press @ 10/10 RPE

8 Strict Press @ 7/10 RPE

8 Strict Press @ 8/10 RPE

Metcon (No Measure)

For time:

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift

*10/8 Calorie Echo Bike after each set (or 12/10 calorie other cardio)