Wednesday CrossFit

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


Warm-up (No Measure)

A. 3 rounds

10/8 cal cardio

15 glute bridges

5 Prone snow angel over object 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).


A: Metcon (No Measure)

Strict pull ups

EMOM 5 minutes

4-7 strict wide grip pull up

B: Metcon (No Measure)


EMOM 5 minutes

4-7 reps/leg (perform all on one leg before moving on to the next


Metcon (AMRAP – Rounds and Reps)

Amrap 20 min:

20/15 cal cardio

10 clean and jerks 95/65

5 Strict chin-ups


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.