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

Warm-up

Warm-up (No Measure)

emom for 6 min:

1- 45 sec cardio

2- 30 sec air squats

3- 12 scap pull-ups

Weightlifting

Front Squat (3 rep max )

You have 15 min to estalish a 3 rep max Front Squat off the racks. Newer athletes can keep the bar lighter and simply work sets of 3 rep Front Squat with 90 sec of rest or so between sets.

Metcon

Two option here for the the CanWest Qualifier Event 4.

A: Metcon (AMRAP – Rounds and Reps)

CanWest Event 4

“All the Fitness”

amrap in 20 min:

18 Kipping Handstand Push Ups

16 Chest to Bar Pull Ups

34 Double Unders

16 Wall Balls, 20/10ft, 14/9ft

18 Toes to Bar
Standing DB Push press will be the sub for HSPU today.

B: Metcon (AMRAP – Rounds and Reps)

amrap in 20 min:

18 Hand Release Push Ups

16 Kipping Pull Ups

34 Single Unders

16 Wall Balls 20/10ft, 14/9ft

18 Hanging Leg Raises