CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

1 min cardio

15 banded pull aparts

15 glute bridges with hip circle

Gymnastics

Metcon (No Measure)

5 sets:

5-10 strict pull-ups

10-15 bent over flys, light load

rest 90 sec

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 15 min:

10 TTB

5 DB power cleans

5 DB front squat

1 min break
No presribed load here but feel free to get after some weight on the DB’s if everything feels good. If you are a bit sore from this week then keep the load lighter. Pick a TTB progression that allows you to do 5 or more when fresh.

TTB sub for the 3 stations on the ski side of the room will be double rep abmat sit-ups.