CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 min cardio
B. Mobility
B1. Quads smash
60 seconds/side
B2. Goblet squat hold + shift
3 x 10 seconds stretch/ankle.
Stand up for 5-10 seconds before the next set
Weightlifting
Front Squat (10×2 )
rest 60 sec between sets. Ascend up in load but try not to take it to a failure set. Use the racks.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14min:
12/10 Cal cardio
10 burpee pull-ups
8 Hang Power Clean @135/95
Finisher
Warm-up (No Measure)
Coaches choice:
Stretch