CrossFit Lions West – CrossFit

Warm up (No Measure)

10 min:

1,2,3- Cardio

4,5 – Rolling

6 – Banded Tricep Stretch

7 – PNF Shoulder External Rotation

8 – Squatted Dowel Pass Throughs

9 -Worlds Greatest Stretch

10 -Squat Opener

In the hole front squat (No Measure)

2 @ 6.5 RPE

2 @ 7 RPE

2 @ 7.5 RPE

2 @ 8 RPE

2 @ 8.5 RPE

Explode out of the hole!

Make sure you are in your deepest squat.
The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity.

0 – Nothing at all

0.5 – Just noticeable

1 – Very light

2 – Light

3 – Moderate

4 – Somewhat heavy

5 – Heavy

6

7 – Very heavy

8

9

10 – Very, very heavy

Leprechaun (AMRAP – Rounds and Reps)

AMRAP 20

30/24 Calorie Bike (24/18 Echo)

16 thrusters (65/45) goal is unbroken

8 strict pullups
Choose a pullup progression that is challenging but also where you not staring at the bar for a long time. Challenging ring rows are also a good substitute for newer athletes.