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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

Banded ankle mobility

10-15 reps/ankle

https://www.youtube.com/watch?v=ILSbK8RnGdI

C. Specific

3 rounds

5/5 pistols on a box

8 beat swings

8 shoulder press

Metcon

Metcon (Time)

3 rounds for time:

Run 400m

15 deadlifts @250/165

21 pull ups
15 min time cap. DL weight should be doable to unbreak in round 1. Pull-up number or progression that allows you to do the set of 21 in 4 sets or less.

Gymnastics

Metcon (No Measure)

3 sets:

10 pistols per leg

rest 90 sec
These are not alternating. You will complete 10 on one leg and then 10 on the other. Standard pistol progressions.

Finisher

Metcon (No Measure)

4 sets

8-12 Banded face pull

1 min of Double KB front rack carry @heavy

rest 60 seconds
These can be DB if needed. Walk around the gym.