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

Warm-up

Warm-up (No Measure)

A. HR activation

200m run

10 wallballs

30 seconds/side of side plank

B. Mobility

B1. Lats (front squat)

PNF partner stretch

3-5 reps/elbows, hold each stretch for 10 seconds https://www.youtube.com/watch?v=01WIXabaw9o

B2. Ankle

Goblet hold + shift

5 shift/ankle, hold each shift for 5-10 seconds

C. Post chain activation

3 sets

5/5 single leg glute bridge, hold each contraction for 3 seconds

5 jumping squats

Weightlifting

A: Front Squat (5×3, accending )

B: Shoulder Press (5×5, accending )

Metcon

Metcon (Time)

3 rounds:

21 Wallballs

15 burpees to target

9 deadlifts 225/155
Burpees to target = burpee underneath a pull-up bar that is going to require you to jump to touch at extension. You must touch the bar with both hands on every rep. DL should be unbroken in round 1.

Finisher

Time Permitting

Metcon (Calories)

5 sets:

1 min cardio for cal

1 min rest
Pick the piece of cardio equipment you least want to do and hit it.