CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- banded pull a parts
3- 15 air squats + bottom of squat hold
4- arm circles
5- glute bridges
Gymnastics
LEADERBOARD Gymnastics
A: Metcon (AMRAP – Reps)
“LEADERBOARD Gymnastics”
3 sets:
1 min max rep kipping/banded pull-ups
2 min break
Pick a pull-up bar progression that allows you to do 10 or more reps. Kipping is ideal but if you are new to that movement then banded strict pull-ups work great as well.
The stations on the skier side of the room without pull-up bars will come over and use a pull-up bar on the other side of the room. They will do their work from 1:30-2:30 on the clock in round 1. Use a different pull-up bar then what the athlete in the station you are coming into is using. Please take turns warming up the pull-up before hand. DON’T do it at the same time.
Coaches, please designated who is going to be going where before class begins.
You score is total pull-ups in the 3 rounds.
B: Metcon (No Measure)
EMOM for 6 min:
30 sec max rep push-up with a 3 sec negative. Don’t cheat the negative people.
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 12 min:
400m run
10 devils press 50/35
Pick a DB load that feels pretty good when fresh but its ok if you know its going to get hard when you are tired. Ideally these devils press are NOT easy for the whole wod.