CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up (No Measure)
200m farmers walk
10 goblet squats
Banded lat stretch (PNF)
– Hold the contraction for 10 seconds
– Rotation+ Hold the stretch for 5-10
A: Metcon (No Measure)
6 x 250m row/250m ski
rest 1 minute between efforts
Pair up. Have one athlete working and one resting. This may be a slightly longer than 1 min break but that’s ok.
B: Metcon (Time)
4 rounds for time:
5 unbroken squat snatches 135/85
rest 1 min
Adjust squat load as needed as this is a heavy RX. This shouldn’t be easy for 5 reps but it shouldn’t be a max effort in round 1 either. Newer athletes don’t need to worry about the unbroken component. Keep the load lighter and continue to work the technique.