CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 sets cardio

40 sec @lwo intensity

20 sec @mod-high intensity

B. Mobility

Banded wrist rocks

https://www.youtube.com/watch?v=-Gk5vum2bwA

C. Specific

2 sets

10 Banded Skull Crushers, standing with band attached to a Pull-Up bar

10 band pull apart

30 sec push-up plank

Weightlifting

Shoulder Press (10×3 accending )

This includes your warm-up sets. Start light and build.

Gymnastics

Metcon (No Measure)

emom for 15Min:

1- 30 sec max ring row

2- 30 sec max banded lat pull down

3- 45 sec wall sit

Metcon

Metcon (No Measure)

Partner cardio

EMOM for 10 min:

1- partner A 50 sec hard cardio

2- partner B 50 sec hard cardio
Pick one piece of cardio equipment and stick with it.