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

Warm-up

Warm-up (No Measure)

A. HR activation

3 rounds

60 sec cardio

there and back backward bear crawl

B. Mobiliity

60 sec pec sretch in the rig

15 light weight bent over flys

Gymnastics

Metcon (No Measure)

EMOM for 12 min

1- X strict pull-ups

2- X Strict bar dips

3- X Strict HSPU
Pick a progression that will allow more than 5 reps of each exercise when fresh. All sets will be unbroken and the numbers can change. I would suggest you don’t max out however in the first two sets. Leave a rep or two on the table.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12 min:

10 DB/KB walking lunges

8 burpees

10 DB/KB walking lunges

8 chest-to-bar pull-ups
DB/KB will be held in the front rack position. RX= 35/20. Pull-up progression should allow you to do the first set in two sets or less.

Finisher

Warm-up (No Measure)

Time Permitting coaches choice stretch/mobility