CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2- cardio

3- supinated bar hang

4- roll to seated straddle

5- air squats

6- arm circles

7,8- lat roll

Gymnastics

Metcon (No Measure)

HSPU + Pull-up complex:

EMOM 10

1. 10 HS Hold + 5-7 HSPU (strict if you can)

2. 3 Strict Pull-ups + 4 kipping pull-ups +5 C2B

Adjusted volume:

1. 5-10 HS Hold + 3-5 HSPU

2. 1-3 Strict Pull-ups + 2-4 kipping pull-ups + 3 C2B

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 jumping squats

3 medium weighted power cleans

Metcon (AMRAP – Rounds and Reps)

amrap in 15 min:

800m run

50/40 cal cardio