CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. General

3 min cardio

B. Mobility

B1. Lat smash

60 seconds/side

B2. Arch to hollow drill

10 repetitions

https://www.youtube.com/watch?v=OSTnCu1BBPs

Weightlifting

Push Press (Heavy Triple )

12 min to work up to a 3 rep max for today. Use the racks.

Gymnastics

Metcon (No Measure)

5 sets:

20 abmat sit-ups/10 GHD sit-ups

3-5 Bar Muscle-ups/5-10 kipping pull-ups

Rest 60 seconds

Metcon

Metcon (Time)

2 rounds:

20 DB Thursters 35/20

rest 45 sec