CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General activation

2 rounds

1 min cardio

10 standing Y pull w/ band

10 hollow rocks

B. Mobility

Banded PNF lat stretch

5x/elbows

– 10 seconds contraction

– 10 seconds stretch

https://www.youtube.com/watch?v=ta8ahNHeLnY

Gymnastics

Metcon (AMRAP – Reps)

AMRAP in 4 min:

Muscle ups/ CTB pull-ups/pull-ups/banded pull-ups/ring rows

Every time you break, ski/row 150m
pick a pulling movement that you can do 5 or more reps in a row. Try and push your sets and then hit the cardio. Ski is the first priority and if available you use it. You will have a good 5 min to warm up the pulling movement before we go.

Metcon

Metcon (AMRAP – Reps)

Amrap 10 minutes

3,6,9,12,etc

Deadlift @ 185/125

* complete 20 box step ups between each of your DL sets.
Pick a DL load that is good for 15 or more reps when fresh.

Finisher

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10min:

25/20 cal cardio

40 sit-ups