CrossFit Lions West – CrossFit

Warm-up (No Measure)

1,2- cardio

3- air squats

4-.bottom of squathold

5- dowel power Clean

6- good mornings

7- Push Up plank hold

Weightlifting (No Measure)

Emom for 12 min:

1- 5 back squats

2- 5 heavy db power cleans

Workout (12 Rounds for time)

Scott VanderSHOOT & Ben Freaking Davidson

Freedom (RX’d)

6 Sets (1 Set every 2:30)

15/12 cal cardio

15 kb swings (american)24/16 kg

-Rest 5:00-

6 Sets (1 Set every 2:30)

60 Double Unders

20/15 Push Up

Target time each set: 1:30-1:45

Time cap each set: 2:00
Pick a Push Up progression that allows you to do the first set in 3 sets or less.

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Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose