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

Warm-up

Warm-up (No Measure)

A. HR activation

Bike/Row/Ski

6 minutes @low intensity

On the last 4 minutes, sprint the first 5 seconds of each minute.

Metcon

A: Metcon (Time)

40-30-20-10

rest 1:30 between sets
Pick one piece of equipment and stay on it.

B: Metcon (Time)

30-20-10

Double DB hang snatch

100 DU

Thrusters @ 95/65

Rest exactly 60 seconds after the round of 30s. No rest after the set of 20’s
Pick a DB load that feels good for 10 reps or more. Thruster bar should be a 15 rep or more loading.

Finisher

Metcon (No Measure)

Hollow body hold

5 sets:

40 seconds on

20 seconds off
If you have to break in the 40 on then do so. Don’t let the back round no matter what. Single leg or bent legs are the progression here.