CrossFit Lions West – CrossFit

Warm-up (No Measure)

8 min:

1,2-cardio

3- air squats

4- banded lat stretch

5- rack chest stretch

6- bar hang

7- worlds greatest stretch

8- passive bottom of squat hold

LIFT (No Measure)

Close Grip Bench:

4 sets:

10 DB Bench Press + 5-10 strict pull-ups

rest 90 sec between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10min:

8 Kettlebell Hang Cleans (2×53/35)

8 Kettlebell Shoulder to Overhead (2×53/35)

12 Chest to Bar Pull Ups / kipping pull-ups / banded pull-ups

30 abmat sit-ups
Use a DB if you aren’t super comfortable with KB cleans and overhead or if the loading works out better with DB.