CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2- Cardio

3- air squats

4- passive bottom of squat holds

5- glute bridges

6,7- quad roll

LIFT (No Measure)

Front Squat:

E2MOM x 5

3 reps at 7/10 RPE

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

25/20 Cal cardio

50 Dumbbell Deadlifts

25/20 Cal cardio

40 Dumbbell Front Squats

25/20 Cal cardio

30 Dumbbell Shoulder to Overhead
Pick a DB weight that you can do 10 or more shoulder to overhead unbroken when fresh then use that for all three movements. Break it up often as this will feel like a long workout.