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

Warm-up

Warm-up (No Measure)

7 min rolling/stretching

3 rounds:

10/7 cal row/bike/ski

10 sit-ups

10 glute bridges (2 sec hold at the top)

Metcon

Metcon (No Measure)

EMOM for 40 min:

1- 12/9 cal row

2- 10 burpees

3- 14/10 cal bike

4- 50 double unders
For the row and the bike you should pick a number that you can get done in 45 sec or less with about 80% effort. You can use round one to pick that number if needed. If you don’t have good double unders then you will do 45 sec of attempted double unders each round. No single skips unless you are also new to those. Its ok if this gets hard and if you start to fail in any of these minutes then take a minute off and get back in the workout. No limit on how often you can do that.