CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A.

200m farmers walk

10 goblet squats

10 burpees

B.

Banded lat stretch (PNF)

5 repetitions/side

– Hold the contraction for 10 seconds

– Rotation+ Hold the stretch for 5-10

seconds

Metcon

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

400m run

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.