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

Warm-up

Warm-up (No Measure)

A. EMOM 9

1- 45 sec cardio

2- 10 med ball clean + wallball

3- 20seconds/side of side plank

B. Wrist mobility

Banded wrist stretch

10 rep/side

– Hold stretch for 7-10 seconds – Relax for 5-10 sec

Time –> 2:10 https://www.youtube.com/watch?v=NCPxGWf092I

C. Specific

3 sets

5 muscle cleans

5 push press

5 thrusters behind neck

Weightlifting

A: Clean and Jerk (5 x 2+1 2 cleans + 1 jerk @ 60-70%)

B: Front Squat (5×6, rest 90 sec )

Metcon

A: Metcon (No Measure)

7 rounds of 40 secs on 20 secs off burpee + wallballs @ 20/14
Burpee + Wallball = chest touches the ground, you pick up the ball, pass through a full squat and throw to WB target. Repeat

B: Metcon (No Measure)

7 sets:

40 sec cardio, 20 sec rest