CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- dowel thrusters

3- bottom of squat hold

4- worlds greatest stretch, 3 per side

5- cardio

Weightlifting

Metcon (Weight)

5 sets:

7 rep strict press w/ 3 sec negative

rest 90 sec

Metcon

Metcon (No Measure)

2 sets:

each set is a EMOM for 9 min. Rest 2 min between sets

1- 13/10 cal cardio

2- 20 KB swings

3- 20 jumping squats
The timing goes like this: 9 min on, 2 min rest, 9 min on. If you can’t hit the 20 jumping squats in round 1 then take that number down to 10 or 15. Swings are American.