CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B. T-spine mobilization
PNF banded lat stretch
2 sets of 10 reps/arm
– Hold each contraction for 10 seconds
– Hold each stretch for 5-10 seconds
C. 2 rounds
5 ring rows + 10 seconds Ring row hold *at the top of last rep
7 overhead squats w/ dowel
Gymnastics
Metcon (No Measure)
4 sets:
Max rep strict pull-ups
Max ring rows
Rest 3 minutes between sets
make sure the ring row station is open before you start your pull-up set. You must go from one to the other. Pull-up progression that you can do 5 or more reps with.
Metcon
Metcon (No Measure)
EMOM 18
1- 200 run/row/bike
2- max reps OHS @ 95/65
3- Rest
Pick a piece of cardio that allows you to complete that portion in 50 sec or less. Minute 2 is an unbroken set. If you struggle with OS for reps then you can do front squats or goblet squats as a sub today.
Finisher
Metcon (Time)
100 empty barbell bicep curls for time