CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1,2- lacross ball in hip

3- air squats w/ hip circle

4- bottom of squat hold

5- glute bridges

6- beat swings

7- banded pull- a parts

Weightlifting

Metcon (No Measure)

Back Squat box squats

8×2, rest as needed
Control the negative and explode up. Build up in load back it should always feel fast. Don’t lose the speed for the increase in weight.

Metcon

Metcon (Time)

3 rounds for time:

5 Bar Muscle ups / 7 pull-ups

10 Power Snatch 115/75

Rest 2 min

30 power cleans 115/75