CrossFit Lions West – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch
Workout (2 Rounds for time)
“A Charlie Brown Thanksgiving”
Freedom (RX’d)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches 50/35
50 Air Squats
-rest 3:00 between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Weightlifting (No Measure)
Emom for 14 min:
1- 3 rep power clean
2- 8 stick sit-ups
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose