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

Warm-up

Warm-up (No Measure)

A. 3rounds:

10 cal cardio

10 banded lat pull downs

10 scap pull-ups

B. Mobility

Hand release on floor

10 reps, hold every rep for 3 seconds while squeezing shoulders blades down and together

Gymnastics

A: Metcon (No Measure)

5 sets:

10 dips

rest 60 sec

B: Metcon (No Measure)

5 set:

5-10 strict pull-ups

rest 60 sec

Metcon

Metcon (No Measure)

E3MOM for 15 min ( 5 sets)

50 double unders

15 TTB

50 double unders

10 HSPU