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

Warm-up

Warm-up (No Measure)

2 rounds:

400m run

30 sec arm circles per side

15 banded good mornings

LIFT

Metcon (No Measure)

EMOM for 40 min:

min 1-5

30 sec max pull-ups

min 6-10

30 sec max push press 75/55

min 11-15

30 sec max SDHP 75/55

min 16-20

30 sec front plank

min 21-25

30 sec max double DB bicep curls 35/20

min 26-30

30 sec max bench dips

min 31-35

30 sec max standing DB shoulder flys @ light load

min 36-40

30 sec max glute bridge for reps
This is an emom and is always 30 sec of work followed by 30 sec or rest. There is no extra break between exercises, so you need to warm up each exercise before this workout starts so you know exactly what weight you are doing. Loads should be pretty light but expect to have to break them up often as the sets go along.