CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

4 min cardio

B. Mobility

Bretzel stretch

30 seconds/side

https://www.youtube.com/watch?v=P0mW8UOO_OQ

C. Specific

3 sets w/ dowel

5 Pass throughs

5 High Pull

5 Muscle snatch

5 Snatch

Weightlifting

A: Snatch (14 min to build to a heavy single )

B: Metcon (No Measure)

DB box step ups, 5×8 per leg
DO NOT use your back leg. Concentrate on the front quad doing all the work. Lots of you will need to keep this unweighted or very light. Have the box height be no deeper than hip to knee level. Rest as needed between sets. Complete 8 on one leg and then 8 on the other.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 12 min:

25/20 cal cardio

25 box jumps

25 devil presses 35/20
Row takes priority, then ski and only then the bikes.