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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

5 eccentric chin up, holding each rep for 5 seconds at the bottom (with shoulder blades down and lats engaged)

C. Specific

10 Scap pulls

10 Hand release on floor (hold every rep for 3 seconds while squeezing shoulders blades down and together)

10 seconds ring row hold (to chest)

30 sec plank
If you don’t have a bodyweight chin up then try doing negatives. If bodyweight negative are too hard then use a light band and do negatives with that.

Weightlifting

Metcon (No Measure)

5 sets:

Single arm DB bench press, 10 per

Single arm DB row, 10 per

rest 90 sec
Start light and build. This is strength training so don’t settle for a weight. Push your boundaries.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 14 minutes

8 squat snatch @95/65

200m run

12 TTB

200m run

rx + 115/75

Finisher

Metcon (No Measure)

Coaches choice mobilty piece