CrossFit Lions West – CrossFit

W/U (No Measure)

8 min:

1,2- cardio

3- air squats

4,5- hamstring roll

6- reverse lunges

7- no weight alternating RDL

8- Rack chest stretch

LIFT (No Measure)

4 sets:

10 Left Leg Rear Foot Elevated Romanian DL @2111 tempo

https://www.youtube.com/watch?v=n5V5ALFJTgI

20-30s Left Leg Glute Bridge Hold

1 minute rest

10 Right Leg Rear Foot Elevated Romanian DL @2111 tempo

20-30s Right Leg Glute Bridge Hold

1 minute rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Strict Pull-Ups

9 Dual Arm Gorilla Row at moderate weight

https://www.youtube.com/watch?v=eYYwfpcEn0I

12/9 cal Row

4 minutes rest

AMRAP 9

4 Dual Arm DB Hang Snatch

6 DB Box Step ups

8 DB Reverse Lunges (holding DB at your sides)

10/8 cal cardio

* 1 set of DB for the second part. Pick a weight that you can do the hang snatch pretty comfortably.