CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

5 min cardio

6- air squat

7- glute bridges

8- seated straddle

9- press

10- front plank

LIFT

Back Squat (6 sets )

E3MOM x 6

Set 1-4 = Build to a heavy single with 33×0 tempo

Set 5 = 5 reps at 70-75% of heavy single -No tempo

Set 6 = 10 reps at 55% of heavy single – No tempo

Metcon (No Measure)

4 sets:

Push Press x 8 reps at 70% – not touch and go

Rest 30s

Weighted Strict Pull-Ups/pull-ups/banded pull-ups x 4