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

Warm-up

Warm-up (No Measure)

A. Cardio

5 minutes

– 50 seconds @low intensity – 10 seconds acceleration

B. T-spine mobility

10/10 reach roll lift on foam roller (or on floor)

*Hold every rep for 1-2 sec*

C. Specific

2 sets

10 scap pulls

10/10 one arm bent over DB row

5 banded pull aparts *Hold every rep for 3-5 sec*

Athlete: T-spine mobility: https:// www.youtube.com/watch? v=hhihsuG7q30

Metcon

A: Metcon (Time)

3 rounds (12 min time cap)

9 Deadlift 225/155

15 Cal row

21 KBS @ 24/16

Rest 1 minute between rounds
DL and swings should be unbroken in round 1

B: Metcon (No Measure)

5 rounds:

30 sec lateral skiers

30 sec glute bridge hold

Rest 1 minute

Lateral Skiers: https://youtu.be/up-62Sn25bs

C: Metcon (No Measure)

emom for 8 min:

1- 30 sec push-ups

2- 30 DB overhead tricept extenstions
DB overhead tricept extension is with one DB held with both hands. You will be able to do a heavier weight then you think you can. You can adjust load as needed.