CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1,2- row
3- air squats
4- bottom of squat stretch
5- glute bridges
6- rack chest stretch
7- dowel strict press
Metcon
A: Metcon (No Measure)
E4MOM x 5
16/12 cal Row
20 Wall Balls 20/14
16/12 cal Row
If you can’t be done in 3:20 or less in round 1 then take the number of calories down in the row. Leave the WB as is. The row number should be good to complete in 1 min or less at a 75% effort.
B: Metcon (Time)
5 RFT:
200m Dual KB/DB farmers walk
20/12 Push-Ups
10 Dual KB/DB STO