CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- light alternating hang DB snatches

3- 10 goblet squats (same db as above), slow on the way down

4- seated straddle

5- passive bar hang

Conditioning

Metcon (No Measure)

4 rounds – 16 minutes

on bikeerg or echo bike:

1 min @50%

1 min @60%

1 min @70%

1 min all out
when you are finishhed the all out set then the 50% set starts right away.

Barbell

Metcon (Weight)

4 sets:

6 rep strict press + max supinated strict pull-ups

rests 2 min
For the strict press the barbell with be on the ground. You have to clean it up to shoulder. You can change load as needed on the press.

Pull-up = 5+ when fresh