CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 minutes Bike/Run/Ski/Row @low intensity
B. Mobility
Half kneeling active T-spine rotation on wall
5 repetitions/side
https://youtu.be/23rOXd_DPcY?list=PLsqtY4abKj7FMCDf-gyog8YGXLUxUWMOY
C. Specific
C1. 1 set of:
10 Elbow rotations
10 Muscle Clean
10 Front Squat 1 1/4
C2. Technical Drill Tall clean
3 x 3 @empty barbell
Weightlifting
Metcon (No Measure)
Squat Clean 3-3-2-2-1-1
Sets of 3 @70%
Sets of 2 @75%
Sets of 1 @80%
Rest exactly 1 minute between sets
Gymnastics
Pistols (5 x 6 per leg alternating )
Try a banded assisted pistol for those that need it. Set the band up like you would a pull-up with the band across the rig, hooked into the J cups.
Metcon
Metcon (Weight)
EMOM for 15 min:
1- 20 KB swings
2- 10 box jump overs
3- 8 burpees