CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
9 min:
1,2,3 – roll
4,5- cardio
6- air squats
7- front rack stretch
8- front plank
9- best swings
Weightlifting
Front Squat (5×3 )
E2MOM x 5
3 reps
Start light and build
Metcon
Metcon (AMRAP – Rounds and Reps)
“Grab & Go”
AMRAP 16
10 DB Snatch 70/50
10 TTB
10 WallBalls 20# to 10ft/14# to 9ft
*Add 2 reps to everything after each round