friday bootcamp

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

Warm-up

Warm-up (No Measure)

6 min suicides

run to middle of gym do 1 burpee, run to end of gym do air squats, run backwards to middle do 1 burpee, back to start.

3 min prep/stretch/mob

Metcon

Metcon (No Measure)

15min AMRAP:

10 box jumps/plate jumps

10 push-ups

30 seal jacks

10 plank knee to elbow(each)

rest 3 min then

10min EMOM:

10 ball slams

5-10 burpees

rest 3 min then

6min core development

coach’s choice:)