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

Warm-up

Warm-up (No Measure)

A. 3 sets

60 sec cardio

10 banded lat pull down

10 push-ups

B. Mobility

B1. Tall kneeling shoulder extension

10 rep with 3 sec hold at top *pull hard at top*

https://www.youtube.com/watch?time_continue=1&v=hf808t0JDe4

B2. 5 eccentric chin ups

*hold 3 sec at bottom*
Those that don’t have full chin -ups can either use bands or just work on the negative.

Gymnastics

A: Metcon (No Measure)

A: Rope Pull-ups (5 x 4)

(2 right on top and 2 left on top) Weighted if possible

You can add weight either by vest or with a DB between the legs
Regular banded pull-ups or ring rows is the sub for today.

Metcon (Time)

50 strict dips for time (5 min time cap)
Push-ups would be the first progression if you don’t have bodyweight dips

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 15 min:

25/20 cal cardio

10 HSPU

5 hang power cleans @ 135/85

25/20 cal cardio

10 HSPU

10 hang power cleans @ 135/85

25/20 cal cardio

10 HSPU

15 hang power cleans @ 135/85
If you finish your 15 hang cleans before the time cap then you go back to the start of the workout and keep going.