CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2,3 – Cardio

4- Overhead squat

5- hang power snatch

6- worlds greatest stretch left side

7- worlds greatest stretch right side

8- bottom of squat passive hold

Weightlifting

Squat Snatch (5×2, rest 90 sec )

Metcon

Metcon (No Measure)

EMOM for 20 min:

1- 10-15 TTB

2- 10 alternating DB step ups 35/20

3- 10 DB strict press

4- 40 sec max rep double under
TTB pick a progression that allows you to do 7 or more when fresh. Decide what rep is appropriate between 10 and 15. DB weight for the step ups and the strict press can be different.

Note: Please put your DB and your box back where you found them. Makes it so much easier to find what you are looking for and to clean the gym.