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