Friday CrossFit

CrossFit Lions East, CrossFit Lions West – CrossFit


Warm-up (No Measure)

A. 3 min cardio

B. Mobility

2 sets:

15 band pulls

30 sec prayer stretch on box

C. 2 min bottom of the overhead squat w/ dowel.


Metcon (No Measure)

3 sets/arm

5 Tall Kneeling Single arm DB press*

There and back DB Carry with DB at forehead height

*Tempo 4-0-X-0

No rest between arms

Rest 2-3 minutes between sets
The goal in this working set is 5 reps per arm however the weight should not allow a 6th rep (You may even fail rep 5 in set 2 and 3). For both exercises, your goal is to keep the shoulder stable by depressing your shoulder blade (moving it down).


Metcon (No Measure)

Weighted Chin Ups/chin ups/banded chin ups


Tempo 4-0-X-0

rest as needed


Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 min:

10 Deadlift @185/135

15 V-Ups

18/14 cal cardio
DL should be easilily unbroken. If you are deciding between two weights, go with the lighter one.