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

Warm-up

Warm-up (No Measure)

A. General

EMOM for 9min:

1- 12/10 cal bike/ski

2- 12/10 cal row

3- 15 box jumps

B. Mobility

B1. Prone PVC press

10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE

B2. Handstand superman drill 10-15 repetitions https://www.youtube.com/watch?v=Dxb0aGEAMFs

C. Specific

2 sets

10 Hollow body lat pull down @light band

10 hollow rocks on floor

Gymnastics

Metcon (No Measure)

10 min hand stand hold practice
This can be against the wall, facing the wall or free standing. You are not trying to handstand walk, just work on the holds.

If you don’t feel comfortable working on handstands your sub is to do 8 DB strict press EMOM for 10min.

Metcon

Metcon (Time)

3 sets (20min time cap):

each set is 3 rounds of:

10 thrusters @95/65

10 cal cardio

rest 3 minutes between sets
You will do this couplet 9 times. Thruster load should feel good for 10 reps. You will start rounds 2 and 3 exactly 3 min after you finish the prior round. Please take note on when you finish.