CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1,2,3- row
4,5- roll lats and quads
6- air squats
7- supinated bar hang
LIFT
Back Squat (4 sets)
E2MOM x 4
Set 1-2 = 10 reps at 50%
Set 3-4 = 5 reps at 60%
Metcon
Metcon (Time)
4 sets:
20/15 cal row
15 pull ups
20/15 cal row
20 wall balls
Rest 60s b/t sets
Finisher
Warm-up (No Measure)
5 sets:
8 tricept dips
16 sit-ups