CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1- squat to stand

2- adductor roll RS

3- adductor roll LS

4- lower back roll RS

5- lower back roll LS

6- bottom of squat hold

7,8,9,10- cardio

Weightlifting

Back Squat (10×2)

EMOM for 10 min do 2 rep back squat

Progress up in load as needed.

Metcon

Metcon (Time)

For time:

30.20.10

Thrusters 75/55

TTB
This is prescribed as a light loaded barbell. Pick a weight that you could do for at least 20 reps when fresh. TTB progression that allows you to do 7 or mor reps when fresh.