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

Warm-up

Warm-up (No Measure)

A.

5 min easy cardio — you can switch up machines within the 5 min or stay on the same one.

B. Mobility

Banded lat stretch (PNF)

5 repetitions/side

– Hold the contraction for 10 seconds

– Rotation + Hold the stretch for 5-10 seconds

Metcon

Metcon (Time)

6 rounds for time (40 min time cap):

10 cal cardio

15 C2B pull-ups

run 200m

15 plate jump burpees

50 double unders

15 HSPU
Pull-up progression should allow the first set to be unbroken. You may adjust the number of pull-ups but as always you have to make that decision before the workout begins. HSPU should be done in 3 sets or less in round 1. piked HSPU on a box or DB push press will be the sub for today. If you are using DB, pick a weight that you can do 8-10 reps with.

Finisher

Time permitting

Metcon (No Measure)

EMOM for 8min:

10 standing DB tricep extensions (1 DB)

10 standing barbell bicep curls
Weight should be pretty comfortable in the first minute.