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

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Specific

2 sets:

5/5 Bottom Up KB Press

10 KB Swing

30 sec DB overhead hold

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
Spend a good 7 min getting the heart rate up and getting comfortable with the load and movements. For larger classes, anyone not registered for the open will do lateral over the bar burpees.

Weightlifting

A: Good Mornings (5×12, rest 60 sec )

B: Metcon (No Measure)

5 sets:

8 single arm DB RDL per side

rest 60sec