CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- bottom of squat passive hold

3- 10 air squats + seated straddle

4- arm circles 30 sec per side

5- jumping jacks

Weightlifting

A: Metcon (Weight)

EMOM for 8 min:

3 rep front squat

B: Metcon (Weight)

EMOM for 8 min:

12 push press
pick a load and try and hold it. This is going to get hard for sure.

C: Metcon (Weight)

EMOM for 8 min:

5 rep Romanian DL

Metcon

Metcon (Time)

For time (5 min time cap):

20,10

SDHP 95/65

DL 95/65