Wedneady CrossFit

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


Warm-up (No Measure)

3 min row/bike/ski

2 rounds:

there and back butt kicks

8 beat swings

8 kb swings

then 30 banded good mornings + 30 Glute bridges


Metcon (No Measure)

EMOM for 8 min:

5 Sumo Deadlift High pulls
We don’t often do this in a strength environment so have some fun with this. You can increase up in load as needed. Your toes can’t leave the ground in this movement, the bar must get to clavicle level and you can’t rebend the knees as you would in a power clean or push jerk. You must also control the bar to the ground on every rep.

Metcon (Weight)

Bench Press

accend up in weight. Narrow grip bench press


Metcon (AMRAP – Rounds and Reps)

amrap in 12 min:

30 walking lunges

30 abmat sit-ups

30 deadlifts 135/85
Dead weight should be light. 1 or 2 sets for the first 30. Lunges are unweighted.