CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 rounds
1 min cardio
7/7 Single leg Glute Bridge
B. Mobility
4 min Hamstrings smash
C. Specific
5 Pull from mid-shin to above the knees
5 Pull from mid-shin to below the knees
5 Muscle Snatch
3 sets:
1 Paused Muscle Snatch (above the knees)
1 Paused Muscle Snatch (Below the knees)
1 Muscle snatch
Weightlifting
Metcon (Weight)
5 sets:
– 1 Paused Power Snatch (Above the knees)
– 1 Paused Power Snatch (Below the knees)
– 1 Power Snatch from the floor
Metcon
Metcon (Time)
5 rounds for time (20min time cap):
400m run
10 Strict HSPU
Pick a HSPU progression that allows you to do the first set of 10 in 3 sets or less.