CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. 3 sets:

5 per 90/90 stretch

45 sec bottom of squat hold

45 sec prayer stretch on box/bench

Metcon

Metcon (AMRAP – Reps)

amrap:

3 min WB

rest 1 min

3 min TTB

rest 1 min

3 min cal row

1 min rest

3 min burpee box jump overs
KEEP TRACK OF YOUR SCORE. Coache’s input the score in on the coache’s board at the end of the workout.

Gymnastics

Metcon (No Measure)

5 sets:

max set of strict pull-ups (5 mininum)

1 min side plank per

30 sec active bottom of overhead squat with dowel/empty barbell

rest 90 sec