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

Warm-up

Warm-up (No Measure)

A. HR activation

2 rounds

10 cal cardio

10 wall ball

20 seconds/side of side plank

B.Soft tissue mobilization

(With foam roller, LaCrosse ball or barbell)

Lats smash

2 minutes/ side

C. Specific activation 2 sets

5 hollow rocks

5 bent over rows

5 strict press

5 front squats

Weightlifting

A: Push Jerk (6×3 accending )

B: Sumo Deadlift (4×4 accending )

Not a SDHP, just a sumo deadlift. Hands are inside your knees in setup.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 14 minutes

8 Shoulder to overhead @ 135/95

16 TTB

48 double unders
STO load should be unbroken for the first few rounds.