CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1- squat to standing

2- roll to straddle

3- quad roll RS

4- quad roll LS

5- lat roll RS

6- lat roll LS

7- supinate bar hang

8- banded lat stretch

Weightlifting

Front Squat (10×2)

Front Squat:

EMOM 10 – 2reps

Set 1-5 = at 75-80%

Set 6-10 = at 80-85%

Metcon

Metcon (Time)

5 RFT:

4 Clean & Jerk 185/125

5 Bar Muscle Ups/ 8 Pull-ups

6 Deficit HSPU 4/2″ / HSPU / DB push press
clean and jerk bar should me medium heavy. Piked HSPU on a box would also work here.