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

Warm-up

Warm-up (No Measure)

A. General

Tabata, alternating 20 seconds of work between these two movements:

– Burpees

– jumping jacks

*4 min in total. 20 sec burpees, 10 sec rest, 20 sec jumping jacks, 10 sec rest etc.

B.

2 rounds:

8 empty bar Snatch grip push press, behind the neck

8 Toes to rig, lying down (lift hip up and touch rig high up)

Gymnastics

Metcon (No Measure)

12 min:

Work on:

-Butterfly/kipping pull-ups

-Straight leg, straight arm (they always should be) TTB.
Alternated between the two. Rest as needed between the two. The rep range will depend on your capacity. Scale pull-ups as needed but if you are using a band then try to do kipping pull-ups with the band.

Metcon

Metcon (Time)

5 rounds for time (18 min time cap):

6 power snatch 115/75

8 OHS 115/75

10 bar facing burpees
Snatch and overhead squat load should be medium weighted. Those with overhead mobility issues you can do power cleans and front squats as a sub.