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

Warm-up

Warm-up (No Measure)

3 rounds:

15 air squats

15 kb swings

15 box step ups

Metcon

Metcon (No Measure)

amrap in 40 min:

1000/800m row/ski or double meter bike

100 double unders or 200 single skips

5 rounds:

14 KB swings + 7 burpees
This is all one round. You do the row/bike/ski then you do the skipping and then you do the 5 rounds of KB and burpees. Once the 5 rounds are done you go back to the row/bike/ski. KB swing is an American swing and the load should be comfortable for the 14 reps. You can switch up the cardio equipment in the workout.