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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

10 Crab rocks on rower https://www.youtube.com/watch?v=R0_rT76mOTg

C. 2 sets

10 banded triceps ext

30 sec handstand hold against wall

Gymnastics

Metcon (No Measure)

5 sets:

10 DB Bench Press

3-6 strict HSPU

rest 2 min
For the DB Bench Press you will do them alternating from the bottom. Start with both DB in the bottom of the movement. press the right hand up while the left stays in the bottom. Bring the right hand down, then go up with the left hand. 10 in total, 5 per side.

Metcon

Metcon (Time)

3 rounds for time:

7 Muscle ups

15 Power clean @135/85

400m Run

15 min time cap
MU sub will be 7 strict chin-ups. If you are using a band pick one that 7 reps is not easy. PC weight should be medium weighted.