CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1-cardio
2- front rack barbell stretch for 40 sec
3- 10 bb strict press
4- 10 bb front squats
5- pigeon pose right side
6- pigeon pose left side
Metcon
Metcon (AMRAP – Reps)
“Fran Capacity”
3 sets:
max set of thrusters 95/65
rest 1 min
max set of pull-ups
rest 4 min
Pick a weight on the thrusters that allows you to do 10 or more reps when fresh. Pull-up progression that allows you to do 6 or more. Your max set of thrusters should NOT include a top of resting in the top position or front rack. Keep a consistent pace.
Conditioning
Metcon (Calories)
Max cal bike in 10 min