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.