CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

9 min:

1,2,3,4 – roll

5- air squat

6- arm circles

7- banded pull-aparts

8- push-up plank hold

9- DL

Weightlifting

Front Squat (5×3 )

rest as needed between sets. Start light and build.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

2-4-6-8-10…etc

Lateral Burpees over the Bar

Deadlifts 155/105

HSPU / push-ups

200m run
DL bar should be light. Pick a HSPU progression that allows you to do 5 or more reps when fresh.