CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 rounds
10/8 cal cardio
15 glute bridges
5 Prone snow angel over object https://www.instagram.com/p/ BtQ7qXhlx2D/
B. Ankle mobility
10 presses /leg
Place foot on box, hip crease below the knees. Press knee forward with upper body. Place band around ankle (attached at the rig).
Gymnastics
A: Metcon (No Measure)
Strict pull ups
EMOM 5 minutes
4-7 strict wide grip pull up
B: Metcon (No Measure)
Pistols
EMOM 5 minutes
4-7 reps/leg (perform all on one leg before moving on to the next
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 20 min:
20/15 cal cardio
10 clean and jerks 95/65
5 Strict chin-ups
RX+
115/75 barbell
3 muscle ups
barbell should be at a load that you can do the first set of 10 unbroken. This workout is 20 min and should be paced accordingling. Don’t come out to hot.