CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

2 rounds:

7 Banded Lat pull down

7 Banded Hollow Y pull

There and back Bottom Up KB Carry (At Shoulder)

There and back Bottom Up KB Carry (OH)

Gymnastics

Metcon (No Measure)

EMOM 8

1-3-5 Weighted Strict Pull-Ups/ strict pull-ups/ banded pull-ups

2- 12/10 cal cardio
Hit that cardio hard.

Weightlifting

A: Metcon (Weight)

DB bent over row

3×12 per side
These are work sets. Do a few warm up sets to build into the approriate load.

B: Metcon (Weight)

5 sets:

1 snatch press + 5 overhead squats
rest as needed between sets

Finisher

Metcon (No Measure)

amrap in 6min:

15 sit-ups

10 tricept ext per arm