CrossFit Lions West – CrossFit

Warm-Up (No Measure)

8 min:

1,2-cardio

3-air squats

4-over the line jumps

5,6-pigeon pose

7- seated straddle

8- downward facing dog

Finisher (No Measure)

25 burpee pull-ups

75 sit-ups

800m run

Metcon (No Measure)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

16-54 age-group divisions

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
CrossFit quarterfinals wod number 1. Its happening this weekend at gyms all around the world. Looks like a great workout!!