CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

7 min:

1,2- quad roll

3- glute bridges

4- air squats

5- seated straddle

6- banded pull a parts

7- supinated bar hang

Weightlifting

Front Squat (4 sets )

E2MOM x 4

Set 1-2 = 3 at 80-85%

Set 3-4 = 2 at 90-95%

Metcon

Metcon (Time)

10 rounds for time:

9 Thrusters 95/65

35 Double Unders

12 min time cap
This will be very hard to finish in the time cap. For most it will be a 12 min time amrap.

Metcon (No Measure)

5 sets:

8 rep db bent over rows per arm

Rest 90 sec