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

Warm-up

Warm-up (No Measure)

A. 3 rounds

1 min easy cardio

5 box jump + step down (70% power output on the jumps)

5 snatch grip thrusters behind the neck

B. Mobility

Bretzel stretch

90 seconds/side

https://www.youtube.com/watch?v=P0mW8UOO_OQ

Weightlifting

Back Squat (5×3 @85%)

Across, so 5 work sets. If you don’t know your percentages warm up to a load that is challenging for 3 reps and try and hold it. Newer athletes can accend up in the weight across the sets.

Metcon

Metcon (AMRAP – Reps)

6 rounds

1 minute max cal bike/row/ski

1 minute max burpee box jumps

1 minute rest
It is very important that everyone picks a box height that they know when they are tired they can still safely make that jump. Newer athletes are strongly encouraged to scale the jump right down. Remember you can stack 45# plates. Score is total Cals + total burpee box jumps. Lets all put our scores into Wodify today.