CrossFit Lions West – CrossFit
Warm-up (No Measure)
2- 5 burpees + sit-ups rest of minute
3- 30 sec alternating lunges
5- bottom of squat passive hold
Metcon (No Measure)
4 reps at 65-70% of best bench press
Want fast explosive reps, if its a grind, drop weight.
Metcon (AMRAP – Reps)
Each set is a 3min:
12 DB Box step overs 35/20
12 DB Burpees 35/20
AMRAP DU remainder of 3 minutes
Rest 2 minutes bt sets
DB Box Step overs = DB in each hand. Two feet need to touch the top of the box and then you go down the other side.
DB Burpee = two hands on the db, chest touches the ground, you pop up and do a DB DL. You do not raise the DB overhead or jump.
Double Under= If you don’t have double unders then do as many single skips as possible. Your score is your total DU in all rounds.