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

Warm-up

Warm-up (No Measure)

3 sets:

1 min cardio

1 min jump rope

20 banded good mornings

Weightlifting

Bench Press (10×5 across)

Warm up to a weight that is challenging but doable for a set of 5 and then you are going to try and hold that weight through all 10 sets. Rest as needed between sets. If you start out too light or start to fail sets then you can adjust your load as needed

Metcon

Metcon (Time)

5 rounds

row 1 minutes, max calories

12 Box jump overs 24/20″

rest 30 seconds
Hit the row at a good hard pace. Be very aware of your first box jump in every round. Your legs are going to be tired. If all the rowers are taken then use the skiergs. If all the rowers and skiergs are taken then use the bikes. Box jump height should be nice and comfy in warm-up. Adjust as needed.