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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. T-spine mobilization

PNF banded lat stretch

2 sets of 10 reps/arm

– Hold each contraction for 10 seconds

– Hold each stretch for 5-10 seconds

C. 2 rounds

5 ring rows + 10 seconds Ring row hold *at the top of last rep

7 overhead squats w/ dowel

Gymnastics

Metcon (No Measure)

4 sets:

Max rep strict pull-ups

Max ring rows

Rest 3 minutes between sets
make sure the ring row station is open before you start your pull-up set. You must go from one to the other. Pull-up progression that you can do 5 or more reps with.

Metcon

Metcon (No Measure)

EMOM 18

1- 200 run/row/bike

2- max reps OHS @ 95/65

3- Rest
Pick a piece of cardio that allows you to complete that portion in 50 sec or less. Minute 2 is an unbroken set. If you struggle with OS for reps then you can do front squats or goblet squats as a sub today.

Finisher

Metcon (Time)

100 empty barbell bicep curls for time