CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2- cardio

3,4- lat roll

5- air squats

6- power cleans

7- strict press

8- 30 sec burpees

Metcon

Metcon (AMRAP – Reps)

5x for reps

2 min on, 1 min off

15 Bar Facing Burpees

Rd 1 = 75/55

Rd 2= 95/65

Rd 3= 135/95

Rd 4= 185/135

Rd 5= 225/155

Scaled:

10 Bar Facing Burpees

Rd 1 = 55/35

Rd 2= 65/45

Rd 3= 85/65

Rd 4= 95/75

Rd 5= 115/85
Newer athletes can keep the barbell load consistent throughout. Pick something that is fairly light loaded.

Weightlifting

Metcon (No Measure)

5 sets:

10 single arm db press

10 goblet squats

10 bench dips

Rest 90 sec