CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up (No Measure)
5 min easy cardio — you can switch up machines within the 5 min or stay on the same one.
Banded lat stretch (PNF)
– Hold the contraction for 10 seconds
– Rotation + Hold the stretch for 5-10 seconds
6 rounds for time (40 min time cap):
10 cal cardio
15 C2B pull-ups
15 plate jump burpees
50 double unders
Pull-up progression should allow the first set to be unbroken. You may adjust the number of pull-ups but as always you have to make that decision before the workout begins. HSPU should be done in 3 sets or less in round 1. piked HSPU on a box or DB push press will be the sub for today. If you are using DB, pick a weight that you can do 8-10 reps with.
Metcon (No Measure)
EMOM for 8min:
10 standing DB tricep extensions (1 DB)
10 standing barbell bicep curls
Weight should be pretty comfortable in the first minute.