Tuesday CrossFit

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

Warm-up

Warm-up (No Measure)

A. EMOM 9

1. 45 sec cardio

2. 20 walking lunges

3. 20sec/side star side plank

B. Shoulder stability

B1. 5/5 turkish get up

B2. 10/10 kneeling banded external rotation + press https://www.youtube.com/watch?v=LOSv91-P_oI
Use crossover symetry bands for the external rotation. You can have one athlete per band.

Weightlifting

A: Back Squat (5×3 accending )

B: Snatch (5×3)

1 high pull +

2 bellow the knee squat snatches

Metcon

Metcon (Time)

2 rounds for time (10min time cap):

20 TTB

20 HSPU or DB Push press

20 Box jumps @ 24/20
Pick a HSPU progression or DB weight that allows you to do 7 or more reps when fresh.