CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

4 min:

1-45 sec cardio

2- 30 sec bottom of squat passive hold + 30 sec active bottom of squat hold

3- downward facing dog

4- seated straddle

Metcon

A: Metcon (Time)

3 sets for time:

30 sit-ups

40 KB swings (American) 24/16kb

50 over the KB lateral jumps
KB should be at a load that is doable for 40 swings unbroken in round 1. For the lateral jumps, really try and make sure you are actually jumping over the KB and not “behind” the KB. Easy to get lazy here. If you don’t feel comfortable jumping over the bell then do 50 lateral hops over a mat line.

B: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

8 hang power snatches 95/65

8 burpees

8 TTB / dragon flys

60 sec rest
snatches should be at a medium light load. 8 unbroken for multiple rounds should be your goal. Those in stations agains the wall will need to get one of your cardio stations in the rig, while leaving a TTB station open for yourself.

C: Metcon (No Measure)

emom for 6 min:

45 sec max cal cardio
Pick one piece of equipment and stick with it. Pick the one you LEAST want to do.