CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. Amrap 5 min

10/8 cal bike @mod pace

10 Plate ground to overhead @45/35

5/5 plank plate drag

B. Mobility

60sec/side Quadruped Hip Rock with Thoracic Rotation
Plank plate drag: https://www.youtube.com/watch?v=46mcHTYJzSY

Quadruped Hip Rock with Thoracic Rotation: https://www.youtube.com/watch?time_continue=17&v=hzcVfE-YDW0

Weightlifting

Back Squat (6 x 3 @ 85% (15 min))

If you don’t know your 1RM then work up to a weight that is challenging but doable for 3 rep and try and maintain that across the 6 sets. If you are pretty new to back squatting you can accend up in weight as you feel comfortable.

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 12min:

30 walking lunges

15 toes-to-bars

10 power cleans 95/65
You aren’t meant to get burried on the TTB so adjust the movement or number as needed. You should be able to do round 1 in two sets or less. Newer athletes can do abmat sit-ups as a sub for today.