CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- 10 dowel Overhead Squat + bottom of Overhead Squat hold

3- runner’s stretch right side

4- runner’s stretch left side

5- 10 push-ups

Weightlifting

Metcon (No Measure)

EMOM for 8 min:

4 rep back squat
Start light and build.

Metcon

Metcon (Time)

For time (25 min time cap)

Buy in

100/75 cal cardio station 1

then 2 rounds:

75 Russian KB swings 24/16 kg

25 DB Push Jerks 50/35

Buy out

100/75 cal cardio station 2
Push Jerks have to be “push jerks”, no push press today. DB load should allow you to do 10 or so reps. You should be able to do 40 plus reps of the swings.