CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B. Foam roller – Glutes
– Quads
– Hamstrings
C. 3 rounds
7/7 sec psoas walk + hollow hold
10 burpees
Psoas walk + hollow hold: https://www.youtube.com/watch?v=K15AXuQ40t4
Conditioning
Gymnastics
Metcon (Weight)
Weighted strict pull-up, work up to 3 reps heavy. You have 10 min
3 rep challenging banded pull-ups or 3 rep challenging temp ring rows are the sub today
Metcon
Metcon (No Measure)
EMOM for 15 min:
1- 12/10 cal row
2- 15 DB push jerks
3- 10 pull-ups
DB Push Jers should be unbrokend in the first set. Pull-up progression should 5 or more reps.
Finisher
Metcon (No Measure)
coache’s choice — 5 min abs