CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

1 minute cardio

90/90 stretch 5 per side

10 mountain climbers

B. Mobility

Psoas smash with KB + LaCrosse ball

60 seconds/side

C. Specific

CNS prime

3 sets

5 box jumps

10 plate jumps in and out as fast as possible

rest 30 seconds

Metcon

Metcon (No Measure)

EMOM for 30 min:

1- 14/11 cal row

2- 14/11 cal bike

3- 10 DB thrusters 35/20
If you fail on a minute, then take the min off and get back in the workout. Before this starts you need to figure out if you can get the cals done in 45 sec or less on both the row and bikes. If not then scale the number down.

Finisher

Metcon (No Measure)

4 sets:

10 DB bicept curls

20 bench dips

30 Russian KB swings

rest 90 sec