CrossFit Lions West – CrossFit

Warm up (No Measure)

8 min:

1,2- cardio

3,4- quad roll

5- dowel goodmornings

6- dowel front squat with 3 sec negative

7- Seated straddle

8- pigeon pose 30 sec per

LIFT (No Measure)

Pause Front Squat + Front Squat:

2 Pause Front Squat + 3 Front Squat @ 7/10 RPE

2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE

1 Pause Front Squat + 1 Front Squat @ 8/10 RPE

1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE

1 Pause Front Squat + 1 Front Squat @ 9/10 RPE

*Pause is a 3 sec hold at the bottom.

Metcon (Time)

For time:

50 Wall Balls (20/14)

30 stick sit Ups

50/40 Cal Row or ski

30 stick Sit Ups

50 Wall Balls (20/14)