CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- 90/90 stretch one way
3- 90/90 stretch other way
4- supinated bar hang
5- hang power snatch
LIFT
A: Bench Press (6×5 )
3 sec negative on each rep. Rest 90 sec between sets
B: Metcon (Time)
For time:
60/50 cal buy in
then 3 rounds:
10 HPS 95/65
10 alternating BB reverse lunges 95/65
10 TTB
rest 1 min after each round
60/50 cal buy out
20 min time cap
Reverse lunges will likely dictate the weight on the bar. Theses will be done from the floor and in front rack. 10 in total, not per leg.