Wednesday CrossFit

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.