CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30-sec single/double unders
5 Wallballs (focus on breathing/arm cycling)
5 Kip Swings
5 Hips to Bar (if you don’t have these, just skip em)
2. Workout Prep
3 sets:
5 Wall Balls
10 Double Unders
3 Kipping Pull-ups
(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up)
*if you aren’t doing muscle ups then keep it to pull-ups or banded pull-ups
Workout
Metcon (Time)
“Gomez Addams”
Freedom (RX’d)
150 Wall Balls (20/14) (10’/9’)
300 Double Unders
30 Muscle Ups (Or 60 Chest to Bar)
** Partition as desired **
(KG Conv: WB 9/6)
Independence
120 Wall Balls (14/10) (10’/9’)
200 Double Unders
20 Muscle Ups (Or 40 Chest to Bar)
(KG Conv: WB 6/4)
Liberty
10 rounds
10 Wall Ball Thrusters (light)
20 Single Unders
5 Jumping Pull-ups
Target time: 16-18 minutes
Time cap: 22 minutes
Accessory
Front Racked Barbell Reverse lunges (3 sets of 14 (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position take a controlled step backwards. This is about quality not the weight
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)