CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

2 rounds:

10/8 Cal cardio

30 seconds in a deep Goblet Squat

20 Plate in and out

B. Mobility

Barbell front rack stretch

30-45 seconds/side

https://www.youtube.com/watch?v=Rzhf3DXRvaU

Weightlifting

Front Squat (6×3 @ 80% )

You are going to build up to 80% or what feels challenging but doable for 3 reps. You will then do 6 sets at that load. You will have 15 min to do this including your warm up sets.

Metcon

Two options here depending on your pull-up strength. Only attempt Part A if you know you can do big sets of pull-ups under fatigue. The vast majority of athletes should do Part B.

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 13minutes

21 Pull-ups

15 Deadlift @ 225/155 lbs

200m run

B: Metcon (AMRAP – Rounds and Reps)

amrap in 13 min:

10 pull-ups

10 Deadlifts @ medium load

200m run