Friday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- seated straddle

3- rolling

4- rolling

5- Curly Jeff’s

Gymnastics

A: Metcon (No Measure)

5 sets:

10 push-ups + max active hold just above the ground

rest 90 sec
Pick a push-up progression that allows you to do 10 or more reps. For the hold, you will hover over your ground or the barbell or the box/bench depending on what push-up progression you decide to go with. Stay tight and keep and don’t cheat yourself.

Weightlifting

A: Metcon (No Measure)

5 sets:

8 single leg DB RDL per leg

rest 60 sec between sets

B: Metcon (Weight)

snatch width press 5×10, rest as needed
The bar will come to a full stop on your shoulder. You cannot tap it and use muscle rebound to get it up.

Stretch

Warm-up (No Measure)

Coache’s choice, time permitting