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

Warm-up

Warm-up (No Measure)

A. 3 rounds

12/10 cal cardio

30 sec plank

*2nd round side plank right, 3rd round side plank left

B. Shoulder Stability

2 rounds:

5/5 Turkish get up @mod weight

15 banded pull aparts

Metcon

Metcon (Time)

5 rounds (14 min time cap):

30 double unders

9 Thruster @115/75

30 double unders

9 Toes to bar

RX+

135/85 bar

5 muscle ups instead of ttb
Thruster bar should be unbroken in round 1 but a little heaavier than you normal thruster in a wod.

Finisher

A: Metcon (No Measure)

5 sets:

20 hallow rocks

20 banded good mornings

B: Metcon (No Measure)

4 sets:

3×10 single leg DB DL per leg

rest as needed

C: Metcon (No Measure)

5 min cardio cool down