CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
6 min:
1- air squats
2- squat clean
3- runner’s stretch R
4- runner’s stretch L
5- quad roll R
6- quad roll L
Weightlifting
Metcon (No Measure)
Bike + Clean:
4 sets
10/8 Bike + Squat Clean
Set 1 = 5 cleans at 75%
Set 2 = 4 at 80%
Set 3 = 3 at 85%
Set 4 = 2 at 90%
Rest 2 minutes b/t sets
You can pair up as needed.
Metcon
Metcon (No Measure)
EMOM for 12 min:
Min 1: 20 max rep strict pull-ups
Min 2: 5-10 HSPU
Min 3: 12/10 cal cardio
Min 4: 50 double unders