CrossFit Lions West – CrossFit
Warm up (No Measure)
Easy 400m run
1,2,3 Rolling
4 – Dowel shoulder pass throughs
5 – Air squats
6 -Pigeon pose
7 – Clean and jerk warm up
clean deadlift
jump and shrug
clean high pull
muscle clean
power clean
squat clean
dip and drive
Clean and Jerk (Weight)
15 min
work up to a heavy 1 rep for the day.
newer athletes can work on technique
Metcon (AMRAP – Rounds and Reps)
12min Amrap
8 burpees over the bar
1 clean and jerk
add one 1 rep every round
185/130