CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

2 min cardio

4 min foam rolling

3 sets:

10 air squats

10 glute bridges

10 tuck jumps

Weightlifting

LEADERBOARD Weightlifting

Metcon (Weight)

8 min:

max 3 rep front squat from the floor

8 min:

max 3 rep shoulder to overhead from the floor
Score is your best lift from both exercises added together.

Rules:

– 4 min to warm up with an empty barbell. In that time you can also bring weights out to have at your station.

– Time starts with no weight on the bar

– You are allowed to squat clean into your first front squat but its not required.

– If you finish your front squat before the 8 min time cap, you are allowed to start you shoulder to overhead early

– running clock between the two exercises, 16 min in total

– if you have begun your set befor the time cut off, it will count.

Metcon

time permitting. You may have to cut the reps down a bit coaches. Depends on how well these lovely humans listen 😉

Metcon (Time)

For time (20 min time cap):

100/80 cal cardio station 1

100 sit-ups

100/80 cal cardio station 2

100 sit-ups