CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 12 min:

1- 40 seconds ski erg

2 -10/15 quality push ups

3 -10 pike pulls on rower

4 -40 seconds bike

Gymnastics

Warm-up (No Measure)

10 min Press to handstand training

-with rower: https://youtu.be/fdpksgFDook

Using wall: https://youtu.be/ovyG1n6Mh_g
Play with both of these. For new athletes or those that find the wall variation too hard you can also work wall climbs as a substitute for today.

Weightlifting

Shoulder Press (4 x 4)

4 x 4 strict press

2 reps, pause @ forehead

2 press all the way up.

These are like pin presses. As you press the bar off your front rack you will pause the press at the forehead for the first 2 reps then the last two reps are regular presses straight through.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

12/8 cal row

DB thrusters 6/arm @ 50/35

30 double unders
single arm DB thrusters. You should be able to do 6 unbroken with both arms for multiple sets. Larger classes can use the bikes or ski’s as needed.