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

Warm-up

Warm-up (No Measure)

4 min cardio

3 sets:

10 air squats

10 push-ups

10 sec front frack stretch (standing in the front rack position and trying to bring your elbows as high as possible.

Metcon

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(15 min time cap)

This is the squat clean version. The load should be medium weighted. Dip progression should be one that allows you to do 5 dips or more for multiple sets. A push-up is a great sub for the dip for Elizabeth.

B: Metcon (Time)

3x400m run

rest 90 sec between efforts

Finisher

Metcon (No Measure)

5 sets:

A. 12 flat bench chest flys

B. 12 Bent over DB rows per arm

rest as needed