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

Warm-up

Warm-up (No Measure)

5 rounds 
run 200m

10 push ups

10 wallballs

Weightlifting

Bench Press (6×5 )

3 of the 6 sets should be heavy. Rest as needed between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes:

36 DB Snatch @35/25

36 V-UPS/abmat sit-ups

18 HSPU

36 DB goblet squat 35/20
The range of motion for the V ups will be that your hands and heels touch the ground and then your hands touch your toes with as straight a leg as possible. For most of us it will require a bent leg but don’t cheat. You still have to be trying to do a V -up. Hands to shins is the first substitute. Abmat sit-ups are also great for today. HSPU should be done in 4 sets or less. Adjust number and progression accordingly.