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

Warm-up

Warm-up (No Measure)

A. 3 rounds

12/10 cal row or 200m run

5/5 front rack lunges @empty bar

5 romanian deadlift

Gymnastics

Two Options depending on your level. Option A is if you have muscle ups and option B is if you do not. You are NOT doing A and B

A: Metcon (No Measure)

4 sets:

2 strict MU

rest 20 seconds

4-6 kipping MU

rest 2 minutes
If you don’t have strict MU then you can do 2 strict ring pull-ups, followed by the kipping MU.

B: Metcon (No Measure)

4 sets:

2 strict pull-ups

rest 20 sec

4-6 kipping pull-ups

rest 2 min
You can adjust the numbers as needed. If you are using a band then do 2 banded strict pull-ups, rest 20 sec and then do 4-6 kipping banded pull-ups

LIFT

Metcon (No Measure)

4 sets:

Body rows, chest 2 bar

20 seconds max reps

1:40 rest between sets
Body rows = barbell set-up on the rack. You replace the rings used in a ring row with a barbell.

Stay under tension and keep moving for the entire 20 seconds. If your chest stop touching the bar after 15 seconds, keep going by pulling as strong as you can until the 20 seconds is completed.

Pick a body angle that allows you to do 10 or more reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 12 min:

15 power cleans 135/85

15 thrusters 135/85

1000m row,ski or 2000m bikeerg
The thruster will dictate the weight on the bar. You should be able to do the first set of 15 in 2 sets or less. The cardio equipment will be first come, first serve.

Larger classes can sub in a 800m run for the cardio.