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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

World greatest stretch

15 reps/side

Keep you butt squeezed for the entire sets

C. Specific

5 Hang muscle clean

5 Box jump (Start standing, move down in your clean starting position and jump on the box)

15 WB

Weightlifting

Power Clean (10x 2)

EMOM for 10 min perform two single power cleans with a 10 sec rest between singles. Start light and build.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds:

1 minute DB hang power clean @ medium weight

1 minute Box Jump, no rebound

1 minute burpees

1 minute rest

Finisher

Metcon (No Measure)

Banded unilateral RDL

3 x 10/leg with explosive ascent
https://www.youtube.com/watch?v=B-tn-jGgzGc