CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

Med-ball T-Spine mobility (banded)

10 reps, hold every rep for 5-10 seconds

https://www.youtube.com/watch?v=5JVaGTcuQko

Weightlifting

A: Push Press (2 rep every 30sec for 7min)

70% of your 1RM. If you don’t know your 1RM, pick a weight in warm up that you can do for 5 reps and go with that. Adjust load as needed in the 7min.

B: Power Clean (2 reps every 30 sec for 7min )

same notes as part A.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10:

70 Wall ball @20/14

50 KB swings 24/16kg

10 Ring Muscle-Ups/20 pull-ups
KB swings are american and should be at a load that allows you to do 20 plus reps.