Monday CrossFit

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