Wednesday CrossFit

CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1,2- cardio

3- air squats

4- passive bottom of squat hold

5,6- quad roll

7- dowel press

Weightlifting

A: Back Squat (6 sets)

E2MOM x 6

Set 1-2 = 10 reps at 60%

Set 3-4 = 6 reps at 70%

Set 5-6 = 4 reps at 80%

B: Metcon (No Measure)

STO

E2MOM x 3

Strict Press x 4 at 65-70%

E2MOM x 3

Push Press x 6 at 70-75%

E2MOM x 3

Push Jerk x 8 at 65-70%

SWEAT

Metcon (Time)

2k row for time