CrossFit Lions West – CrossFit
Warm up (No Measure)
8 min:
1,2- cardio
3- air squats
4- 30 sec burpee
5- supinated bar hang
6- glute bridges
7,8- roll
LIFT (No Measure)
A.
strict pull-up ladder
B.
push-up ladder
Metcon (Calories)
2 sets:
1 every 15 min
2:30 on
10 power snatches 95/65
50 double unders
remaining time in the 2:30 is max rep cal cardio