CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. Mobility

B1. 60 seconds lat smash (30 seconds per side)

B2. PNF banded lat stretch

2 sets of 10 reps/arm

https://www.youtube.com/watch?v=ta8ahNHeLnY

C. Specific

KB flow

2 sets per side

5 Single arm bent over row

5 Single arm Bottom up KB press

5 Single arm KB OH carry

Metcon

Metcon (No Measure)

EMOM 20 minutes

1- 8 Burpees + 5 hang power cleans 135/85

2- 4 Front squats 135/85 + 8/6 Cal cardio
You should be able to finish both sections in 45 sec or less in the first set. Please test both of these out before the workout starts. Adjust numbers and load as needed…before the wod starts. If you fail on any given set, take the next minute off and get back in the workout.

Finisher

Metcon (No Measure)

5 sets:

10 DB bend over row per

15 DB bicept curls

20 tricept ext

rest as needed