CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- bike

2- seated straddle

3- row/ski

4- right side pigeon pose

5- left side pigeon pose

Gymnastics

Metcon (No Measure)

3 sets:

max supinated over the bar hold

rest 1 min
You can get your chin setup over the bar anyway you like. Everyone should try this. If you can’t hold over the bar for 10 or more seconds then grab a band.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 12 min:

1 power clean

1 cal row/ski

2 power cleans

2 cal row/ski

…keep going up the ladder for 12 min.

power clean rx = 95/65
Clean load should be light. Ideally you are staying moving the whole time.