CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – LIFT + SWEAT

Warm-up

A: Warm-up (No Measure)

5 min double under work

B: Warm-up (No Measure)

6 min:

10 alternating light hang DB snatches

10 air squats

10 good morning with single db across the chest

Strength

A: Shoulder Press (4×6)

Seated. This will be harder than normal. focus on keeping a tight bar path and a firm grip on the bar: https://youtu.be/WoaZkP9FyzU

B: Push Press (4×8 )

Kneeling double KB Push press

https://youtu.be/REooQkH6fzI

C: Metcon (No Measure)

4×1 min thrusters , rest 1 min between effort
Pick a load that you think you can do 15 or more reps with. In your 1 min work set you don’t have to do it unbroken. You are allowed to put the bar down within the minute. Meaning you can do as many sets as needed in the 60 sec.

Finisher

Warm-up (No Measure)

Time permitting:

Two options:

Cross Over Symmetry activation program or

3×20 back ext with 1 sec hold at the top of ext.