CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

1 min cardio

10 air squats

20 sec arm circles per side

then:

Pigeon pose 90 sec per side

Weightlifting

Squat Clean (5×2)

start light and build to a medium heavy double.

Metcon

LEADERBOARD METCON

Metcon (Time)

For time:

3 rounds:

10 front squats 135/85

400m run

rest 4 min

3 rounds:

10 shoulder to overhead 135/85

400m row/ski or 1000m bikeerg
You rest 4 min after you complete 3 rounds of the front squat portion of the wod. You should be able to do the front squats unbroken in round 1 and the at least 5 reps in round one of the shoulder to overhead portion of the wod. One weight for both exercises. If you aren’t running for part one then you do 400m row/ski or 1000m bikeerg. This is our first LEADERBOARD effort. Have fun, post your score when your workout is done and leave comments for your fellow athletes in the app. Talking a bit of trash is encouraged 😉