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

Warm-up

Warm-up (No Measure)

3 rounds:

200m run

10 box step ups

10 kb swings

Then 3 min per side of the couch stretch. Do the full 3 min per side please

Metcon

Metcon (No Measure)

7 sets:

each set is 5 min:

400m run

20 sit-ups/ hollow rocks

30 squats
If you are great at hollow rocks you can try them in this workout. If not then just do sit-ups. Non runners can sub double meters bike or equal meters on the rowing machine or ski. You are also welcome to mix and match today. Some running, some cardio machines. Up to you. Please make sure you are doing a full range of motion on the air squats. For the abmat sit-ups, you must tuch your toes today.