Announcements

Remember, you can get away with (almost) anything when it’s your birthday, Peter J!

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

Warm-up

Warm-up (No Measure)

5 min cardio of choice

5 min prep/stretch

Metcon

Metcon (No Measure)

45 sec on, 15sec rest

4 rounds per station

1 min rest between station

1) rope slams

2) reverse lunge to leg lift(switch)

3)cardio of choice

4)v-snaps/v-tucks

5) wall ball side toss (switch)

6) prisoners/air squats

7) Plank

8)plate ground to overhead

finisher: coach’s choice core