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

Warm-up

Warm-up (No Measure)

A. General 3 min cardio

B. Mobility

Foam roller T-Spine extension

2 x 30 seconds while using a diaphragmatic breathing https://www.youtube.com/watch?v=7P4NcIrxRNA

C. Specific

10 Elbow rotations

50’ Heel to toes walk

10 Muscle clean arms only

50’ Bunny Hops

10 Hang Muscle Clean

50’ Dynamic High Knees

10 Power Cleans

Weightlifting

Metcon (Time)

10 rounds for time:

12/10 cal cardio

3 Power cleans @75%

Metcon

Metcon (Time)

Buy in: 1 min of accumulated barbell hold then:

10,9,8,7,6,5,4,3,2,1

Deadlifts @225/155

50 Double Unders
barbell load should be doable for 10 plus reps. You will also use that load for the barbell hold buy in. think of that each second of the 1 min hold as a rep. You need to accumulate 60 made seconds. The sub for the double under today will be 100 single skips or 50 plate jumps.