CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- downward facing dog, pump the calves

3- air squats

4- single leg glute bridges ( switch every 5 rep reps)

5- cardio

Weightlifting

Coache’s. Start by going over the sequence with the dowels first. Have each athlete do that 3 times and then they can pull out the bars.

Metcon (Weight)

6 sets:

1 power clean + 1 thrusters + 1 squat clean + 1 front squat

rest 90 sec
accend up in weight. Newer athletes will keep the load light and use this as an opportunity to work technique of the lifts. You are not allowed to squat clean into the first thruster.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 18 min:

7 pull-ups

25 double unders

7 burpees

25 double unders

rest 1 min
Station without pull-ups bars will sub in 7 DB hang power cleans and medium weight. Double under sub if needed is 50 single skips, 25 plate jumps or 7 cal cardio