CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

10 min:

1,2- skipping

3- overhead squats

4- Couch stretch rs

5- couch stretch ls

6- quad roll rs

7- quad roll ls

8- glute bridges

9- seated straddle

10- happy baby

Weightlifting

Back Squat (7 sets)

E2MOM x 7 sets

Set 1-2 = 5 reps at 70-75%

Set 3-4 = 3 reps at 80-85%

Set 5-7 = 1 rep at 85-90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min:

50 Double Unders

10 OH Squats 115/85
OH Squats are from the floor. Pick a weight that you could do multiple rounds of unbroken OH Squats. double rep single skips are the DU sub today. If mobility on the OH Squats are a challenge than do front squats instead.