Tuesday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit


Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

Lat smash

2 min /side

C. Specific

2 sets:

7 Band pull apart

7/7 Bottom up KB press

7/7 windmills


Metcon (AMRAP – Reps)

amrap in 6 min:

Strict HSPU/piked HSPU on box/ seated DB press
Pick a progression that allows you to do 5 or more reps. This is goint to get hard and likely into singles pretty quick. That’s ok. Let it be hard and keep grinding. Take the time to make sure you are fully warmed up before we say go.


Metcon (AMRAP – Rounds and Reps)


10 Power Clean @95/65

10 over the bar burpees

after 5 rounds, rest 2 minutes and start again
The bar should be light. Easily unbroken in the first set.


Metcon (No Measure)

Shoulder stretches. Coaches choice.