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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Foam roller – Glutes

– Quads

– Hamstrings

C. 3 rounds

7/7 sec psoas walk + hollow hold

10 burpees

Psoas walk + hollow hold: https://www.youtube.com/watch?v=K15AXuQ40t4

Conditioning

Gymnastics

Metcon (Weight)

Weighted strict pull-up, work up to 3 reps heavy. You have 10 min
3 rep challenging banded pull-ups or 3 rep challenging temp ring rows are the sub today

Metcon

Metcon (No Measure)

EMOM for 15 min:

1- 12/10 cal row

2- 15 DB push jerks

3- 10 pull-ups
DB Push Jers should be unbrokend in the first set. Pull-up progression should 5 or more reps.

Finisher

Metcon (No Measure)

coache’s choice — 5 min abs