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

Warm-up

Warm-up (No Measure)

4 rounds:

30 seconds ski/bike

10 hollow body lat pull downs

10 hollow body Y pulls

10 close grip push ups
hollow body lat pull downs: https://youtu.be/FVjtOSA-dz8


Hollow body Y pull: https://youtu.be/4R1sqZrXt_c

Gymnastics

Metcon (No Measure)

EMOM for 14 min:

1- 8-15 ring rows

2- 3-10 pike HSPU on box
Big rep range here to pick from. These must be unbroken sets, so pick a number you think you can hold for the 7 sets.

Metcon

Metcon (No Measure)

EMOM 20 min

1- 60 double unders

2- 9 Clapping push ups + 5 Hang power clean 135/85
Cleans should be pretty easy to hold for 5 reps. If you don’t have clapping push-ups than do regular push-ups or a progression of them.