CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
8 min:
1- overhead squats
2- Couch stretch rs
3- couch stretch ls
4- quad roll rs
5- quad roll ls
6- glute bridges
7- seated straddle
8- happy baby
Weightlifting
Back Squat (7 sets)
Back Squat:
E2MOM x 6
Set 1-3 = 3 reps at 80%
Set 4-6 = 3 reps at 85%
Metcon
Metcon (Time)
3 RFT:
800m Run
15 TTB
10 HSPU
Hspu sub is a BB push press from the floor. Pick a load you can do 7 or more reps when fresh.