CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

8 min:

1,2- cardio

3,4- quad roll

5- air squats

6- wrist stretch on floor

7- roll to seated straddle

8- glute bridges

A: Front Squat (5×5)

E2MOM x 5

5 reps @222×1 Tempo at moderate load

B: Metcon (No Measure)

4 sets:

8-10 Left Leg DB Front Foot Elevated Split Squats

30s rest

8-10 Right Leg DB Front Foot Elevated Split Squats

60s rest

Single leg work focused on knee and tracking positions + glute activation

https://m.youtube.com/watch?v=x0cecqqZQLE

Metcon

Metcon (Time)

3 rounds for time:

30 heavier KB swings 32/24

20 pull-ups

10 burpees

400 run
Pull-ups shouldn’t be a massive road block in this workout. Obviously they will be the hardest part but I’m not looking for you to be grinding out a bunch of singles. Adjust progression and reps as needed. Try using a KB that is heavier than you normally would swing. American swings.