CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A.
3 min cardio
B. 3 min rolling
C. 3 sets:
10 empty bar back squats
10 empty bar good mornings
10 empty bar strict press
* you could also use a dowel for these
Metcon
Rest 5 min between A and B. Understand that A is going effect B and vice versa. If you start on B then don’t be rushed to get into heavy sets of A. Take your time as you will need the recovery.
A: Metcon (Weight)
EMOM for 20 min:
2 rep back squat
The goal here is not to max out but to build to a manageable load for a double and hold it. This is a volume play. No spot should be required.
B: Metcon (Calories)
20 min max cal cardio. Pick one piece of equipment and go for it.