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

Warm-up

Warm-up (No Measure)

A. General

4 min cardio

15 hollow rocks

B. Mobility

Foam roller/lacross ball/barbell pec smash

90 sec per side

C. Specific

10 Scap pull

10 Band W pull

10/10 Bottom up KB press

there and back Bottom up KB carry

LIFT

Metcon (No Measure)

3 sets:

15/arm Bent over trap-3 raise *3 seconds eccentric

15 Double DB Pull-Over *3 seconds eccentric
Bent Over Trap-3 Raise: https://www.youtube.com/watch?v=yxhU2_RTRYA

Double DB Pull Over: https://www.youtube.com/watch?v=ouQaie8KNqU

Metcon

Metcon (Time)

3 rounds:

60/50 cal cardio

30 shoulder to overhead @95/65

*25 min time cap

Finisher

Metcon (No Measure)

5 sets:

max rep banded lat pull-down

rest 60 sec
aim for 30 plus reps to open.