CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
8 min:
1,2,3- row
4,5- quad roll
6- push press
7- air squats
8- glute bridges
Weightlifting
Metcon (No Measure)
Push Press
E2MOM x 6
Set 1-3 = 5 reps at 70%
Set 4-6 = 3 reps at 75-80%
Metcon
Metcon (Time)
2000m at 5K pace
Into 500m at 2K PR pace
2 minutes rest
1500m at 5K pace
Into 350m at 2K PR pace
If you don’t know your 5k and 2k pacing then simply work through the meters.