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

Warm-up

Warm-up (No Measure)

A. HR activation

4 min cardio, escalating up in tempo each minute

B. Mobility

T-spine 10 rep/side kneeling downward rotation stretch

*hold each rep for 10 sec with the shoulder close to the ground*

C. Specific activation

2 sets

7 Romanian deadlift

7 muscle clean

7 strict press behind neck

Weightlifting

A: Thruster (3×21 Unbroken)

pick a weight you can keep unbroken for 3 sets. Rest 2:30 min between sets

B: Power Snatch (3×12 unbroken)

Same as thruster sets

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 12min:

20 Pistols

50 DU

20 dips/push-ups

50 DU
If you don’t have 10 or more dips in a row then do push-ups today. Newer athletes can do double rep air squats. Use you box pistol variations as needed.