CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot Camp
Warm-up
Warm-up (No Measure)
800m cardio of choice
25 good mornings w/PVC
15 TRX
50 jumping jacks
5min foam roll/prep
Metcon
A: Metcon (No Measure)
5 sets x 15reps
15min
DB sumo deadlifts
B: Metcon (No Measure)
Tabatta row and burpees
split group
20sec on, 10 off
1 min rest between movements
rest 2 min then C
C: Metcon (No Measure)
5 min to finish
50-75 per leg forward to reverse lunge burner
D: Metcon (No Measure)
10min EMOM
1 burpee w/high jump
2 jump Squats
4 ball slams
4 push-ups
5 abmat situps (touch your toes)
rest as needed or take a minute off
go as fast as possible to get it done within minute:)