CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
7 min:
1,2- quad roll
3- glute bridges
4- air squats
5- seated straddle
6- banded pull a parts
7- supinated bar hang
Weightlifting
Front Squat (4 sets )
E2MOM x 4
Set 1-2 = 3 at 80-85%
Set 3-4 = 2 at 90-95%
Metcon
Metcon (Time)
10 rounds for time:
9 Thrusters 95/65
35 Double Unders
12 min time cap
This will be very hard to finish in the time cap. For most it will be a 12 min time amrap.
Metcon (No Measure)
5 sets:
8 rep db bent over rows per arm
Rest 90 sec