CrossFit Lions West – CrossFit

Warm-up (No Measure)

8 min:

1,2-cardio

3- air squats

4- worlds greatest stretch

5- 90/90 hip flow

6,7,8- dowel squat snatch work

LIFT (No Measure)

Squat Snatch:

Build to 75% for a single with perfect form

then

8 min EMOM – 1 Snatch @ 65% per minute

Front Squat:

build to a set of 2 Front Squat @75%

*30-60 Sec passive hang between sets.

METCON (Time)

25 Shuttle Runs (one way across the gym)

50 sit-ups

25 Shuttle Runs

35 Toes to Bar

rest 5 min

(Time permitting)

5-10min medium effort cardio