CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min of dowel work

Weightlifting

Back Squat (5×5, @ 50% )

Keep it light people. Just go through the motion. We are going to build up the load and capacity gradually.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 18 min:

15/12 cal cardio (station 1)

15/12 cal cardio (station 2)

10 push press 95/65
You will see this quite a bit with the current set up of the gym. Each station has two pieces of cardio equipment but they aren’t the same in each station. Hence station 1, station 2. Push press load should be light and you will use the rack. multiple sets of unbroken is what you are aiming for.