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

Warm-up

Warm-up (No Measure)

A. EMOM 6 minutes

1- 45 sec cardio

2- 12 slam balls (use WB if needed)

B. Specific activation

10 W band pull apart, hold every rep 3 sec

10 banded hollow lat pull down

https://www.youtube.com/watch?v=FVjtOSA-dz8

10 ring rows, hold 3 sec at top

10 jumping ring dips, hold 1 sec at the top

Metcon

Metcon (Time)

“Little Eva”

3 rounds for time:

800m run

30 KB swings 32/24kg

30 pull-ups
40 min time cap. KB weight should be possible for 30 reps but not easy. Ideally heavier than you normally swing. Pull-up progression that you can do 10 reps in a row with. Its ok if you are down to small sets in this workout.