CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1- jump rope

2- air squats

3- jump rope

4- KB swings

5- jump rope

6- pigeon pose right side

7- pigeon pose left side

Metcon

Metcon (No Measure)

EMOM for 20min:

1- Max wallballs in 45s

2- Max burpees to a 6″ target in 45s

3- Max alt DB snatch 50/35 in 45s

4.- Max double unders in 45s
For the burpees to a 6″ target, you can use a pull-up bar or the wall. Don’t worry if its not exact. If burpees aren’t your favorite then just do regular ones. The DB snatch should be at a load that you potentially coud do the first 45sec unbroken. If you don’t have Double Unders then you will spend 45 sec trying to get better at them.

Finisher

Warm-up (No Measure)

Coaches led mobilizing either with roller or lacrosse ball or both. This will be for the remaining portion of class.