Wednesday CrossFit

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


Warm-up (No Measure)

EMOM 15 minutes

1-ski/bike 45 seconds

2- 15 burpees

3- 10 wallballs


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.