CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

3 min rolling

then 4 min:

1- cardio

2- 10 slow air squats, remaining minute bottom of squat hold

3- pigeon pose, 30 sec per

4- 10 back squats with an empty bar

Weightlifting

Metcon (Weight)

Back Squat 6×2, rest up to 90 sec between sets
start light and build to heavy double.

Metcon

LEADERBOARD Metcon

Metcon (AMRAP – Rounds and Reps)

“LEADERBOARD Metcon”

amrap in 15 min:

36 double unders

6 alternating DB snatches 50/35

6 TTB / dragon fly’s
If you are rocking struggle unders then eithe take the number down or do double rep single skips. If single skips are still a work in progress then do rep for rep single skips as a sub. DB snatches should fell ok for the 6 in a row. You will alternate each rep, do not do 3 on one side and then 3 on another side.

Any sub to the double unders will not be considered RX for the leaderboard.