CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

5 min:

1- air squat

2- world greatest stretch right side

3- world greatest stretch left side

4- seated straddle

5- glute bridges

Weightlifting

Front Squat (8 sets)

E2MOM x 8

Set 1 = 3 reps at 60%

Set 2 = 2 at 70%

Set 3 = 2 at 75%

Set 4-5 = 1 at 80-85%

Set 6-8 = 1 rep at 85-90%

Just a couple minutes to get yourself up to the starting load

Metcon

Metcon (No Measure)

In 2 minutes x 5 sets

15/10 cal cardio

10 Ground to overhead 75/55 barbell

Max burpee pull-ups in remaining time

2 minutes rest b/t sets.
Pick a barbell load that you think you can unbreak in each round. Its ok if you have to bring the weight down as the sets go along. This can be a snatch or a clean and jerk