CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

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

Gymnastics

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

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.

Finisher

Metcon (No Measure)

Shoulder stretches. Coaches choice.