CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2- cardio

3- air squats

4- world’s greatest stretch right side

5- world’s greatest stretch left side

6- beat swing

7- single leg glute bridges

8- reverse lunges

Weightlifting

Metcon (Weight)

5 sets:

3rep front squat box squat

Rest as needed
The goal here is to not max out in weight but to stay in control on the decent and then explode up.

Metcon

Metcon (Time)

10 rounds for time:

3 C2B

6 DB Thrusters 35/25

9/6 cal row