CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. EMOM 10 minutes

1- 45 sec cardio

2- 15 wallballs

B. Mobility

10 rep paralette extension

https://www.youtube.com/watch?time_continue=17&v=XrA7hGh41g8

* Use hands on ground if you don’t have paralettes.

C. Specific activation

2 sets:

10 banded hollow lat pull down

https://www.youtube.com/watch?v=FVjtOSA-dz8

10 single arm ring rows, hold 3 sec at top

Gymnastics

Pull-ups (5 x max set, rest 2 min )

Strict pull-ups. Pick a pull-up progression that allows 10 or more reps.

Metcon

Metcon (Calories)

EMOM for 20 min:

1 min row for cals

1 min rest