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

Warm-up

Warm-up (No Measure)

4 min cardio

3 sets:

30 sec supinated hang

30 sec bottom of squat hold (relaxed)

30 sec bottom of squat hold (active)

Shoulder rolls 30 sec per side

Metcon

Metcon (No Measure)

1. 10 rounds for time (13 min time cap):

16 box step ups

16 wall balls

rest 5 min

2. for time (13 min time cap):

100 Burpees

100 sit-ups

rest 5 min

3. 5 sets (13 min time cap):

max time right arm heavy DB hold

rest 30 sec

max time left arm heavy DB hold

rest 30 sec
DB weight should be challenging for 30 sec hold. If you hold for 1 min or longer than go heavier next set.