Wednesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit


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


Hang Power Snatch (5×3 )


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.