CrossFit Lions West – CrossFit

Warm- Up (No Measure)

8 min:

1- passive bottom of squat hold

2- air squats

3- glute bridges

4- seated straddle

5,6- pigeon pose

7- supinate bar hang

8- front plank

LIFT (No Measure)

Back Squat:

E2MOM x 7

5 Back Squat @ 6/10 RPE

4 Back Squat @ 6.5/10 RPE

3 Back Squat @ 7/10 RPE

2 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

6 Back Squat @ 7/10 RPE

6 Back Squat @ 8/10 RPE

METCON (No Measure)

amrap in 20 min:

50 air squats

20 alternating db snatches

10 plate jump burpees

50/40 cal cardio

rest 2 min