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

Warm-up

Warm-up (No Measure)

A.

3 sets:

60 sec cardio

10 DB press

B. Mobility

PVC stretch on bench

10-15 reps

– 10 seconds contraction against bench

– 10 seconds stretch

Weightlifting

A: Shoulder Press (5×5 )

2 sec negative, 2 sec pause at the top and 2 sec pause at the bottom.

B: Metcon (No Measure)

5 sets:

max rep banded lat pull down. Sit on the floor. Rest 60 sec between sets

Metcon

Metcon (Time)

3 Rounds for time:

50 double unders

15 Push jerk @135/95

7 Ring muscle ups

Time Cap: 15 minutes
Double rep pull-ups will be the sub for the ring MU today. Jerk load should be doable for 10 reps. 90 sec of Double under attempts is the sub for DU. No single skips unless your single skips are still a challenge.