Monday CrossFit

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


Warm-up (No Measure)

A. 3 min cardio

B. T-spine Mobility

PNF PVC stretch on bench


10 seconds contraction (elbows on bench)

10 second stretch

C. Activation

2 sets

5 Scap pulls

5/5 Half kneeling Bottom up KB press


2 rounds

5 cal skier sprint

5 WB


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 (No Measure)

EMOM for 14 min:

1- 15/12 cal cardio

2- 4 power cleans at medium heavy weight