Monday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit

SWEAT

Warm-up (No Measure)

A. General

Cardio

4 sets

15 seconds @easy

10 seconds @mod

5 seconds @hard

B. Mobility

Barbell PNF ankle mobility

5 repetitions

7-10 seconds calf contraction

5 seconds stretch

https://www.youtube.com/watch?v=p4QXrH9rqBU

C. Specific

5/5 Single leg Glute bridge

10 Goblet Good morning

5/5 Single KB Front Rack Lunges

10 Jumping Squats

Weightlifting

A: Back Squat (Heavy triple )

12 min to work up to a heavy triple back squat with a 2 sec pause.

B: Metcon (Weight)

5 sets:

10 Dual DB or KB Front Squat

Tempo 4-0-X-0

Rest 60 seconds between sets
1 min rest is going to make this tough. Start light and build. Don’t lose the 4 sec negative to do heavier weight.

Metcon

Metcon (Time)

For time:

2 sets:

20 TTB

20/16 Cal cardio

Right into

2 rounds

15 Box Jump over

20 Wallball @20/14