CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

4 rounds on cardio

45 seconds @low intensity

15 seconds @high intensity

5 WB

B. Mobility

Banded ankle rocks

10 repetition/side

https://www.youtube.com/watch?v=g2iCns6dTnI

C. accumulate 2min in the bottom of the overhead squat with a dowel. 4 min time cap.

Weightlifting

Back Squat (7×3 accending )

start light and build

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

10 DB/KB step ups

15 dragon fly’s

20 cal cardio

Every 5 min complete 15 WB + 15 push-ups