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

Warm-up

Warm-up (No Measure)

3 sets:

200m run

15 walking lunges

15 banded good mornings

Weightlifting

Metcon (No Measure)

5 sets

6 single leg deadlift per leg

8 Romanian deadlifts

10 heavy DB row/arm
First two exercises are with a barbell and the loads won’t change within the set and they should be a super set with no rest between. As soon as you finish the second leg of the single leg deads you immediately start the two legged stiff legged romanian deadlifts. Rest as needed between sets and add weight as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 13min:

27 deadlifts @ 185/135

27 wall balls

27 cal row/bike/ski

27 HSPU
This workout is designed for most athletes to get caught on the HSPU. Its a version of an open workout. That being said, pick a HSPU progresson that allows you to do 7 or more reps. DB push press will be the non gymnastics sub today. Dead weight should be doable for 15 plus reps.