CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. 3 min cardio
B. Mobility
5 eccentric chin up, holding each rep for 5 seconds at the bottom (with shoulder blades down and lats engaged)
C. Specific
10 Scap pulls
10 Hand release on floor (hold every rep for 3 seconds while squeezing shoulders blades down and together)
10 seconds ring row hold (to chest)
30 sec plank
If you don’t have a bodyweight chin up then try doing negatives. If bodyweight negative are too hard then use a light band and do negatives with that.
Weightlifting
Metcon (No Measure)
5 sets:
Single arm DB bench press, 10 per
Single arm DB row, 10 per
rest 90 sec
Start light and build. This is strength training so don’t settle for a weight. Push your boundaries.
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 14 minutes
8 squat snatch @95/65
200m run
12 TTB
200m run
rx + 115/75
Finisher
Metcon (No Measure)
Coaches choice mobilty piece