CrossFit – Tue, Feb 27

CrossFit – Tue, Feb 27

CrossFit Lions West – CrossFit

Warm-Up (No Measure)

2 min cardio

banded 7’s

banded lat stretch 1min per side

1 min banded lat pull down

1 min single leg alternating glute bridges

LIFT (No Measure)

Strict Press + Push Press:

3 sets::

5 Strict Press + 5 Push Press

*Rest 1 Min between sets.

Supinated Bentover Barbell Row:

E3MOM x 4

10 reps @ 7-8 RPE

*30 Sec Banded Lat Stretch (each arm) during rest.

**All tough sets but keep quality high. Last set should build to RPE 8-9/10

***focus on flat torso and tension in the mid back.

Metcon (No Measure)

3 Sets:

10 Toes to Bar

10 Burpee Box Jump Overs (24”/20”)

10 Toes to Bar

10 Burpee Box Jump Overs (24”/20”)

10 Toes to Bar

rest 1:1 between sets

3 min time cap on each set
For most of us we should scale the number of TTB down. If you can’t do 20 unbroken then you will get really caught on this workout at that is not the goal. 5 TTB for most will be perfect and easier on the hands.