Announcements
Remember, you can get away with (almost) anything when it’s your birthday, Peter J!
CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 10 minutes
5 burpees + 5 ttb
This shouldn’t be super hard. Adjust the numbers as needed. Newer athletes can do abmat sit-ups instead of TTB.
Gymnastics
Metcon (No Measure)
EMOM 8 minutes
1- 3-5 Strict C2B/Pull ups
2- 5-12 kipping pull ups
Strength
Metcon (No Measure)
4 sets
8 heavy DB bent over row/arm (leaning on bench)
30 quick “easy” band rows
Band rows: https://youtu.be/b_3uEbxIDD8
Metcon
Metcon (No Measure)
10 minute amrap
2, 4, 6, 8, etc
Deadlifts @ 185/115
Step ups @ 35/20
Go up the ladder as high as you can in 10 min. Deadlift should be at a load you can do for 20 plus reps. Newer athletes should use a light barbell for the deadlifts and little to no weight for the DB.