CrossFit Lions West – CrossFit

Warm-up (No Measure)

8 min:

1,2- cardio

3- banded good mornings

4- supinated bar hang

5- seated straddle

6- reverse lunges

7,8- roll quads

Metcon (Time)

4 Sets:

12 Kettlebell Swings (53/35)

12 Kettlebell Goblet Squats (53/35)

12 Single-arm kettlebell Push Press (53/35) (6 each side)

-rest 1 minute after each set-
Pick a KB weight you could do round 1 unbroken.

Weightlifting (No Measure)

Power Snatch

5×3, rest 90 sec between sets. Ascend up in weight. Each rep starts from dead weight from the floor. No tap n go.