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

Warm-up

Warm-up (No Measure)

A. HR activation

5 min cardio

B. mobility

10 rep/side world greatest stretch

C. Specific activation

2 sets

25′ banded side walk with single KB front rack hold

5/side single KB bent over row

5/side single KB front squat *hold 3 sec in the hole*

5/side KB windmills
Worlds greatest stretch: https://youtu.be/-CiWQ2IvY34

you can use db as needed

Strength

Metcon (Weight)

5×3 Front Rack Reverse Lunges
Go heavy on these. perform all 3 on one leg before moving not the next.

Metcon (AMRAP – Reps)

4 min max push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 13 minutes:

9 power cleans @ 165/115

15 TTB

21 Box jumps @ 24/20