CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
10 min:
1,2,3 – cardio
4- front plank
5- air squats
6- lacrosse ball chest RS
7- lacrosse ball chest LS
8- pigeon pose rs
9- pigeon pose ls
10- glute bridges
LIFT
Bench Press (10×3 )
EMOM 10
3 reps
Metcon
Metcon (No Measure)
EMOM 20
1. 45s row at moderate pace
2. Alt DB Hang Snatch 45s
3. 45s bike at moderate pace
4. Wall Facing HS hold / supinate bar hang x 30