CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

B1. Hamstring smash

B2. PNF hamstring stretch

5 repetitions/side

– 7-10 seconds contraction

– 5-10 seconds stretch

https://www.youtube.com/watch?v=1RohXn9h21c

Weightlifting

Metcon (No Measure)

Box Front Squat

2 reps every 30 seconds for 6 minutes

@60-65% of 1RM Front Squat
Set the box height at hip to knee level. You will set a weight and try and maintain it.

Metcon

Metcon (Time)

For time: (20min time cap)

125 Double unders (4 min time cap)

100 Wallball @20/14

75 DB Snatch

50 TTB
DB snatch and TTB should be at a load that allows you to do 10 or so reps when fresh. If you don’t have DU then you will spend 4 min trying to get them.

Finisher

Metcon (No Measure)

5 sets:

10 push-ups

20 seated DB tricept ext ( single DB, held with both hands)

rest 1 min