CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B. T-spine Mobility
PNF PVC stretch on bench
5x
10 seconds contraction (elbows on bench)
10 second stretch
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Activation
2 sets
5 Scap pulls
5/5 Half kneeling Bottom up KB press
then:
2 rounds
5 cal skier sprint
5 WB
Gymnastics
A: Metcon (No Measure)
3 sets of:
3 rounds
X strict pull ups
X strict HSPU
rest 1 minute between sets
Pick a number for the strict pull-ups and HSPU that you can do unbroken comfortablly in the first round. Needs to be between 5-10 reps. They do not need to be unbroken throughout this workout. For a lot of us we are going to need to use bands for the pull-ups and a HSPU progression. To be clear there are 9 sets happenning here.
B: Metcon (No Measure)
3 set:
3 min AMRAP
12 push ups
12 body rows, C2B
rest 1 min
push-ups and row progression that you can do unbroken for at least 2 sets. You will be breaking these up a lot however.
Metcon
Metcon (No Measure)
EMOM for 14 min:
1- 15/12 cal cardio
2- 4 power cleans at medium heavy weight