CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B. Mobility 4min
Foam rolling parts of your body that hurts from 20.2
Metcon
Active Recovery
Metcon (No Measure)
EMOM for 9min:
1- 15/12 Cal ski or bike
2- 15 Burpees
3- 15 sit-ups
Rest 3 minutes
EMOM for 9min:
1-15/12 cal row
2-30 air squats
3-30 glute bridges
Gymnastics
Dips (10 minutes )
Play with dips. Sets of between 3-10 reps. Rest as needed. Don’t be afraid to get bands out. You can work weighted if you can.
Finisher
Metcon (No Measure)
4 sets:
single leg DB RDL x 8 per