CrossFit Lions East, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
A. General
1 minute cardio
90/90 stretch 5 per side
10 mountain climbers
B. Mobility
Psoas smash with KB + LaCrosse ball
60 seconds/side
C. Specific
CNS prime
3 sets
5 box jumps
10 plate jumps in and out as fast as possible
rest 30 seconds
Metcon
Metcon (No Measure)
EMOM for 30 min:
1- 14/11 cal row
2- 14/11 cal bike
3- 10 DB thrusters 35/20
If you fail on a minute, then take the min off and get back in the workout. Before this starts you need to figure out if you can get the cals done in 45 sec or less on both the row and bikes. If not then scale the number down.
Finisher
Metcon (No Measure)
4 sets:
10 DB bicept curls
20 bench dips
30 Russian KB swings
rest 90 sec