CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
4 min cardio
B. Mobility
Bretzel stretch
30 seconds/side
https://www.youtube.com/watch?v=P0mW8UOO_OQ
C. Specific
3 sets w/ dowel
5 Pass throughs
5 High Pull
5 Muscle snatch
5 Snatch
Weightlifting
A: Snatch (14 min to build to a heavy single )
B: Metcon (No Measure)
DB box step ups, 5×8 per leg
DO NOT use your back leg. Concentrate on the front quad doing all the work. Lots of you will need to keep this unweighted or very light. Have the box height be no deeper than hip to knee level. Rest as needed between sets. Complete 8 on one leg and then 8 on the other.
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 12 min:
25/20 cal cardio
25 box jumps
25 devil presses 35/20
Row takes priority, then ski and only then the bikes.