CrossFit Lions West – CrossFit

Warm up (No Measure)

8 min:

1,2- cardio

3- air squats

4- lunges

5- seated straddle

6- glute bridges

7- beat swings

8-calf smash

LIFT (No Measure)

Tempo Front Squat:

6 Tempo Front Squat @65-72.5%]

6 Tempo Front Squat @65-72.5%

6 Tempo Front Squat @65-72.5%

6 Tempo Front Squat @65-72.5%

Rest 3 Min between sets.

***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.

****Build off feel. Keep a little in the tank.

Staggered Stance Romanian DL:

8 Staggered Stance Romanian Deadlift @7-8/10 RPE

8 Staggered Stance Romanian Deadlift @7-8/10 RPE

8 Staggered Stance Romanian Deadlift @7-8/10 RPE

*Rest 2-3 minutes between sets.

**Feel hamstrings and glutes working –

Metcon:

AMRAP x 7:00

7 Box Jumps (24/20)

7 Toes to bar

Target Reps = 9+ rounds

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7:00

7 Box Jumps (24/20)

7 Toes to bar