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 moements:

– Burpees

– jumping jacks

4 min in total

B. Mobility/Activation

Greatest Stretch in the world 8 per side

– Thoracic mobility, foam roller

Gymnastics

Metcon (No Measure)

EMOM for 10 min:

1- 5-10 strict pull-ups

2- 12 bent over db fly’s
Bent over fly’s are all about controlled movement with good technique. Load is not the goal.

Metcon

Metcon (Time)

5 rounds for time (12 min time cap)

6 power cleans 135/95

8 push jerks 135/95

10 over the bar burpees
You should be able to unbreak the barbell in round 1.

Finisher

Optional — athletes choice

Metcon (Calories)

14 sets for calories:

30 sec cardio

30 sec rest
pick a machine and stay on it.