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