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