CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- 60 sec cardio

2- 10 air squats + 10 sit-ups

3- 10 dowel power cleans + 10 strict press with dowel

4- bottom of squat hold

5- 60 sec cardio

Weightlifting

Metcon (Weight)

Power Cleans

8×2, rest 60-90 sec between sets
Build up to a heavy double. Newer athletes will keep the load light and work technique of the Power Clean.

Metcon

Metcon (No Measure)

EMOM for 18 min:

1- 20/14 push-ups

2- 20 air squats

3- 15 Russian KB swings