CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

9 min (roller and band):

1,2- wall forearm roll

3,4- banded pigeon

5,6- hamstring roll

7,8- The knight to hamstring stretch

9- Squat to stand

Weightlifting

Back Squat (4 sets)

E2MOM x 4

Set 1-2 = 4 at 70%

Set 3-4 = 4 at 80%

Metcon

Metcon (Time)

For time:

75 Double Unders

6 Bar Muscle Ups / 10 pull-ups

10 Squat Cleans 115/85

75 Double Under

12 Bar Muscle Ups / 15 pull-ups

15 Squat Cleans

75 Double Unders

6 Bar Muscle Ups / 10 pull-ups

10 Squat Cleans

75 Double Unders
Pick a squat clean weight that allows you to do 5 or more touch n go reps when fresh without too much effort. DU sub will be double rep single skips.