Saturday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit


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


Metcon (AMRAP – Reps)


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.”


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 😉