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

Warm-up

Warm-up (No Measure)

A. General 3 min cardio

B. Mobility

Parallette extension

10-15 repetitions https://www.youtube.com/watch?v=XrA7hGh41g8

C. Specific

10 Scap pulls

10 Kips

Gymnastics

Metcon (No Measure)

5 sets:

max strict pull-ups

max standing banded row

rest 90 sec
If you can do strict CTB then do so. Pick a pull-up progressoin that allows you to do 5 or more reps in the first set.

Metcon

Metcon (Time)

21-15-9

Deadlift @ 225/135

HSPU/piked HSPU/Standing DB press

rest 3 minutes

3 Rounds:

20/15 cal cardio

50 sit-ups
Time cap of 9 min for DL + HSPU portion of the wod. DL load should be unbroken for the set of 21. HSPU progression should be 5 or more reps when fresh. Its ok if you get caught on the HSPU. For most people the “Diane” portion of this wod will be a muscular fatiguing effort, not cardio.