CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2- cardio

3,4- lat roll

5,6-lower back roll

7- beat swings

8- front squats

Weightlifting

Front Squat (4 sets)

Front Squat Cluster:

E3MOM x 4

Set 1-2 = 4.4 at 70%

Set 3-4 = 2.2 at 80%

rack it and rest 10 sec between sets. Ie. 4 front squats, rack it and rest 10 sec and then do another 4 reps and them rest the remaining portion of the 3 min.

Metcon

Metcon (No Measure)

AMRAP 4 minutes

400m run

10 Dual DB Devils Press 35/20

Max Cal cardio

Rest 4 minutes

AMRAP 4 minutes

400m run

8 Dual DB Devils Press 35/20

Max Cal cardio

Rest 4 minutes

AMRAP 4 minutes

400m run

6 Dual DB Devils Press 35/20

Max Cal cardio