CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 sets:

30 sec cardio

30 sec light DB push press

30 sec slow air squats

B. Mobility

Lying pec stretch

5 x 6 seconds/side, alternating

https://www.youtube.com/watch?v=0GOFbDlZ7J4

Gymnastics

Metcon (No Measure)

every 30 sec for 6 min:

5-10 push-ups
Pick a number and try and hold it. These will all be unbroken sets, so if you are going for 6 and half way through you only get 5 then 5 is the new number you are trying to hold.

Metcon

Metcon (No Measure)

EMOM for 15 min:

1- 50 Double Unders

2- 10 dips

3- 14/11 cal row

Finisher

Metcon (No Measure)

3-5 sets(time permitting):

15 rower curls

15 bicept curls

30 banded good mornings

rest as needed