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

Warm-up

Warm-up (No Measure)

A. HR Activation

emom for 6 min:

1- 45 sec row

2- 45 sec bike/ski

B. Mobility

10 rep, hold every rep for 3 sec https://www.youtube.com/watch?v=qcOZZy2_f-8

Banded Ankle mobilisation https://www.youtube.com/watch?v=K1fY0BwT5nE

– Place band at ankle joint line (where your shoelaces finish)

– Place a considerable amount of tension through the band

– Bring knee anteriorly without letting heel rise off ground

– 8-10 reps, hold every reps for 2-3 sec

Metcon

A: Metcon (No Measure)

E2MOM 8 minutes

15/12 calories row/bike/ski

15 dips
4 sets in total. Dips should be in two sets or less. Adjust number and progression as needed. Push-ups would be a good sub for today as well.

B: Metcon (Time)

3 rounds for time (12 min time cap)

12 deadlifts 155/105

9 hang power cleans 155/105

12 over the bar burpees

9 box jumps
You should be able to unbreak the hang power cleans when fresh.

Finisher

Metcon (No Measure)

4 sets:

Row/bike/ski max wattage

5 wallballs @ as high as possible
when going for max wattage, you row/ski/bike your ass off and as soon as your wattage drops then you stop, pick up your wallball and do some high wallballs. You should try and pick a heavier than normal ball for this. Note: This only works if you go right from the cardio to the wallball, zero rest.