CrossFit Lions West – CrossFit

Warm-up (No Measure)

Hip Flow

https://youtu.be/6qnCHkJ8MgA?si=UnxFSHPMJI4A3N-2

Play this on the TV screen and let the class follow along. Its 6 min ish.

Prep (No Measure)

RNT Overhead Squat:

10 RNT Overhead Squat

10 RNT Overhead Squat

10 RNT Overhead Squat

*Rest as needed between sets.

**This is FOR QUALITY!

https://youtu.be/Qj6JjrRHDRo?si=eHOkD69V1YljIC1V

LIFT (No Measure)

Snatch Balance 5×3, rest as needed between sets
For a lot of you this will be a new exercise. Keep the bar light and work on the technique. If you struggle with the Overhead Squat movement then just work on the Overhead Squat in this time. Go as light as needed to work on getting the depth

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

4 Dumbbell Thrusters (2×50/2×35)

6 Toes to Bar

24 Double Unders