CrossFit Lions West – Open Gym

Warm-up

Warm-up (No Measure)

5 min:

1- cardio

2- worlds greatest stretch, switch every 2 reps

3- bottom of squat hold ( 5 sec active, 15 sec passive)

4- front plank

5- glute bridges

Weightlifting

Metcon (No Measure)

Front Squat

6 x 3 @60% tempo 32X1
If you don’t know your 1RM % then you can accend up in load throughout the workout. As always when there is a tempo, that takes priority. Don’t short the decent and especially the 2 sec bottom of squat hold.

Conditioning

Metcon (Time)

For time:

50-40-30-20-10

Bike cals

Row cals