CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1- jumping jacks
2- glute bridges
3- air squats
4- good mornings
5- dowel strict press
6- happy baby
LIFT
Metcon (No Measure)
Deadlift:
4 sets:
Set 1-2 = 6 DL at moderate
Set 3-4 = 4 DL at tough load
Into Seated Alt DB Shoulder press x 20 reps at moderate weight
Rest 2 minutes b/t sets
Metcon
Metcon (Time)
3 sets:
20/15 cal cardio
200m farmers walk
400m run
20 Goblet squats
rest 1 min