CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up (No Measure)
A. Amrap 5 min
10/8 cal bike @mod pace
10 Plate ground to overhead @45/35
5/5 plank plate drag
60sec/side Quadruped Hip Rock with Thoracic Rotation
Plank plate drag: https://www.youtube.com/watch?v=46mcHTYJzSY
Quadruped Hip Rock with Thoracic Rotation: https://www.youtube.com/watch?time_continue=17&v=hzcVfE-YDW0
Back Squat (6 x 3 @ 85% (15 min))
If you don’t know your 1RM then work up to a weight that is challenging but doable for 3 rep and try and maintain that across the 6 sets. If you are pretty new to back squatting you can accend up in weight as you feel comfortable.
Metcon (AMRAP – Rounds and Reps)
amrap in 12min:
30 walking lunges
10 power cleans 95/65
You aren’t meant to get burried on the TTB so adjust the movement or number as needed. You should be able to do round 1 in two sets or less. Newer athletes can do abmat sit-ups as a sub for today.