CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 min cardio
B. Mobility
B1. Smash with a foam roller, a LaCrosse ball or a barbell
– Glutes
– Hamstrings
B2. PNF Hamstrings stretch
https://www.youtube.com/watch?v=1RohXn9h21c
Metcon
Metcon (AMRAP – Reps)
“Athena”
EMOM 20min:
Min 1- 5 Wallballs + 3 High BJ
Min 2- Max Reps Power snatch @ 75%
Min 3- 5 KBS 32/24kg + 3 High BJ
Min 4- Max Reps Power clean & Jerk @ 75%
DekaComp benchmark N°8
Goal: Power endurance
Who is Athena: “Goddess of reason, wisdom, intelligence, skill, peace, warfare, battle strategy, and handicrafts.”
Finisher
Metcon (No Measure)
time left — coach led stretch/mobilility…its been a long week and honestly I can’t bring myself to make you do anything else 😉