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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

PNF banded lat stretch

– 10 seconds contraction

– 10 seconds stretch

C1. 1 round

10/10 single leg glute bridges

10 scap pulls

10 hollow rocks

Gymnastics

Metcon (No Measure)

3 sets:

20 Standing straight arm PVC banded lat pull down

20 standing banded PVC rows

rest 90 sec
No rest between. Put the band on the pull-up bar. For the lat pull down the dowel will end up at waist level.

Metcon

A: Metcon (No Measure)

EMOM 12

5 TTB + 5 DB Clean @50/35 lbs +30 Double unders

* All the work done in the same minute
You need to test out a minute before this workout starts and make sure you can get this work doen in 50 sec or less. If you can’t then adjust the number of DU or the weight on the DB. TTB progession should allow for 5 comfortably. If you fail on a minute then take the next minute off and get back in the workout.

B: Metcon (Time)

For time:

21,15,9

DB Deadlifts

6′ broad jumps
Pick a DB load that you can do 21 reps unbroken to start the wod. For those that aren’t jumping then can do box step ups a sub. If you are doing broad jumps you need to have a chosen distance. 4,5 or 6′. Whatever it is. You can use small plates to mark it off but I want you to know if you have made the jump or not.