CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 15 minutes
1-ski/bike 45 seconds
2- 15 burpees
3- 10 wallballs
Gymnastics
Classes can break up into two groups if needed. approx 5 min between A and B
A: Metcon (No Measure)
EMOM 10 minutes
7 C2B pull ups + 7 dips
ok….so lots of modification is possible with this workout. You should be able to do the first few sets easily unbroken. If not then you can:
A. bring the reps down
B. change the pull-up progression
C. Do push-ups instead of dips
D. Skip the whole thing, find a good song and do a dance for the class 😉
B: Metcon (No Measure)
EMOM 10 minutes
7 HSPU + 7 TTB
Same notes as above. HSPU non inverted sub would be a DB seated press for today.