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


Warm-up (No Measure)

6 min EMOM

8 air squats

6 push-ups

4 burpees

3 min to foam roll/prep/stretch


A: Metcon (No Measure)

12 min AMRAP

10 DB fly

15 DB bent over kick backs

15 DB bicep curls

10 DB strict press


B: Metcon (AMRAP – Reps)

3 rounds for max reps

2 min skipping

2 min wall balls

2 min push-ups

1 min crunches

1 min modify burpees(no chest to floor)

rest 2 min then repeat