CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1,2- calf activation
3- dynamic hamstring stretch 30 sec per
4,5-samson stretch
6,7-pnf shoulder internal rotation
LIFT
A: Power Clean (8 sets)
emom for 8 min:
3 rep power clean
b: Push Press (8 sets)
EMOM for 8 min:
3 rep push press
Metcon
Metcon (Time)
4x400m run
rest 2 min between efforts