CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski easy 5 minutes

then:

2 rounds:

15 leg swings per side

10 step ups

10 light goblet squats

Weightlifting

Back Squat (1 RM (15 min to establish))

Make sure you get a spot when it gets heavy. If you are newer to the gym or are dealing with any lower half injuries and are just getting back into it then you should do sets of 5 reps for the 15 min and build up to a medium load.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 4 min amrap, rest 3 minutes between amrap’s

10/cal calorie row/bike/ski

5 power snatch @ 115/75

5 OHS @ 115/75

RX+ 135/85
each 4 min amrap will start at the row/bike/ski . The power snatch and overhead squat bar should be possible to unbreak in round one. Those that struggle with the overhead squat can do power cleans and front squats as a sub but may need to increase the load.