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

Warm-up

Warm-up (No Measure)

A. EMOM 9

1- 45 seconds cardio

2- 10 box jumps

3- 45 sec front plank

B. Mobility

B1. Elevated Banded ankle rocks

2 sets of 10 -15reps/ankle, hold every stretch for 2-3 seconds https://www.youtube.com/watch?v=ILSbK8RnGdI

B2. PNF banded lat stretch 2 sets of 10 reps/arm

https://www.youtube.com/watch?v=9oWBmaJNJ9w

Weightlifting

Snatch (4×6 )

4 sets, max 50% of 1RM

2 hang high pulls

2 hang squat snatches

2 snatch balances

Metcon

Metcon (Time)

5 rounds for time (12 min time cap):

10 Deadlift @ 275/185

10 strict pull ups
DL load should be unbroken in round 1. Strict pull-ups should be done in 3 sets or less. Adjust reps or progression as needed.