CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

6 min:

1- slow air squats

2- passive bottom of squat hold

3- Worlds greatest stretch, switch sides every 3 reps

4- empty barbell strict press

5- empty barbell bent over rows

6- seated straddle

LIFT

Front Squat (7 sets)

E2MOM x 7

Set 1 = 3 reps at 70%

Set 2 = 2 reps at 75%

Set 3 = 1 rep at 80%

Set 4-7 = 1 rep at 85% + find a heavy single

Metcon

Metcon (Time)

2 sets:

For time:

21 HSPU / piked HSPU / DB strict press

400m run

21 C2B pull-ups/pull-ups/ banded pull-ups

400m run

rest 4 min
Pick a HSPU progression that allows you to do 7 or more when fresh. Same thing for the pull-ups. 1000/900m bike or 500/400m row as the run substitutes.