CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 min cardio
B. Mobility
PNF lat stretch on bench
5 repetitions/side
– 7-10 seconds contraction
– 5-10 seconds stretch
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
2 sets
5/5 Light DB Snatch
10 Band pull apart
5 HS plate in and out
Weightlifting
Metcon (No Measure)
EMOM for 10 min:
1 Power clean
We are going to use this as a warm-up for the next part. Try and build up past the load you would do in the metcon. If you don’t know then build to a single here that still feels fast.
Gymnastics
Warm-up (No Measure)
5 min to warm-up bar muscle up/CTB pull-ups/pull-ups or banded pull-ups for the metcon
Metcon
Metcon (No Measure)
With a Running clock:
Amrap 7 minutes
7 Power Cleans @135/85
14 over the bar burpees
At the 10:00 mark, perform For Time
9-7-5
Power Clean @ heavier load
Bar muscle-ups/ double rep pull-ups