CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 shoulder taps + ankle taps (plank position)
2 wall climbs
10 squats with plate in hands (squat therapy using plate)
Plate squat therapy (don’t drop the plate): https://youtu.be/ftyyoe-7U5A
Gymnastics
Metcon (No Measure)
EMOM 7 minutes
3 deficit kipping HSPU
Here is our order of subs for the HSPU today.
1. head to ground kipping HSPU
2. Head to an abmat or two kipping HSPU
3. pikes strit HSPU on a box
4. DB push press (you’ll do 6 reps instead of 3)
Metcon (No Measure)
EMOM 7 minutes
10-16 alternating pistols
Pistol subs:
Pistol while standing on a box
Pistol to a box or bench
Pistol while holding a ring or trx
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 12 min:
16 Wall balls 20/14
16 alternating DB snatch @ 50/35
56 double unders