CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
8 min:
1,2,3 – Cardio
4- Overhead squat
5- hang power snatch
6- worlds greatest stretch left side
7- worlds greatest stretch right side
8- bottom of squat passive hold
Weightlifting
Squat Snatch (5×2, rest 90 sec )
Metcon
Metcon (No Measure)
EMOM for 20 min:
1- 10-15 TTB
2- 10 alternating DB step ups 35/20
3- 10 DB strict press
4- 40 sec max rep double under
TTB pick a progression that allows you to do 7 or more when fresh. Decide what rep is appropriate between 10 and 15. DB weight for the step ups and the strict press can be different.
Note: Please put your DB and your box back where you found them. Makes it so much easier to find what you are looking for and to clean the gym.