CrossFit Lions West – CrossFit
Warm-up (No Measure)
1,2- cardio
3- air squats
4-.bottom of squathold
5- dowel power Clean
6- good mornings
7- Push Up plank hold
Weightlifting (No Measure)
Emom for 12 min:
1- 5 back squats
2- 5 heavy db power cleans
Workout (12 Rounds for time)
Scott VanderSHOOT & Ben Freaking Davidson
Freedom (RX’d)
6 Sets (1 Set every 2:30)
15/12 cal cardio
15 kb swings (american)24/16 kg
-Rest 5:00-
6 Sets (1 Set every 2:30)
60 Double Unders
20/15 Push Up
Target time each set: 1:30-1:45
Time cap each set: 2:00
Pick a Push Up progression that allows you to do the first set in 3 sets or less.
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Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose