CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

B1. Quads smash

60 seconds/side

B2. Goblet squat hold + shift

3 x 10 seconds stretch/ankle.

Stand up for 5-10 seconds before the next set

Weightlifting

Front Squat (10×2 )

rest 60 sec between sets. Ascend up in load but try not to take it to a failure set. Use the racks.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14min:

12/10 Cal cardio

10 burpee pull-ups

8 Hang Power Clean @135/95

Finisher

Warm-up (No Measure)

Coaches choice:

Stretch