CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 12 min:

1- 30 sec cardio

2- 10 light KB SDHP + 3 burpees

3- bottom of squat hold/seated straddle/downward facing dog/standing tricep stretch
Min 3 will change every round. First time through is bottom of squat hold, second time through is seated straddle.

Metcon

A = Leaderboard Metcon for this week

A: Metcon (Time)

“Leaderboard Metcon”

3 rounds for time:

20 Ground to overhead 95/65

20 burpees
Ground to overhead can be a snatch or a clean and jerk or a mixture of the two. Pick a load that is doable for 10 or more reps unbroken. Standard burpees.

B: Metcon (No Measure)

EMOM for 12 min:

1- 30 sec max strict pull-ups

2- 15/12 cal cardio
Bent over barbell row will be the pull-up sub for those stations without a pull-up bar. Pick a pregression that allows you to do 5 or more reps.