CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 rounds
12/10 cal cardio
30 sec Hollow hold
B. Mobility
T-spine extension on wall
3 x 30 sec elbows as high as possible (4-5 deep breaths)
C. Specific
10 Scap pulls
20 Hollow hold banded lat pull down (supinated)
10/10 Tall Kneeling DB presses
Weightlifting
Hang Power Snatch (5×3 )
Metcon
Metcon (Time)
2 rounds for time (20 min time cap)
50 Hang P ower Snatch @75/45 lbs
75 Wall Ball
150 DU
barbell should be light. 10 plus reps in first set. WB load and or height that allows 20 plus reps. 300 single skips is the DU sub today.