CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
3 min cardio
B. Mobility
Med-ball T-Spine mobility (banded)
10 reps, hold every rep for 5-10 seconds
https://www.youtube.com/watch?v=5JVaGTcuQko
Weightlifting
A: Push Press (2 rep every 30sec for 7min)
70% of your 1RM. If you don’t know your 1RM, pick a weight in warm up that you can do for 5 reps and go with that. Adjust load as needed in the 7min.
B: Power Clean (2 reps every 30 sec for 7min )
same notes as part A.
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10:
70 Wall ball @20/14
50 KB swings 24/16kg
10 Ring Muscle-Ups/20 pull-ups
KB swings are american and should be at a load that allows you to do 20 plus reps.