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

Warm-up

Warm-up (No Measure)

10 cal row

10 cal ski

10 cal bike

5 min prep/stretch/mob

Metcon

A: Metcon (No Measure)

strength: 5 x 6per leg

DB Bulgarian split squats

elevate on plate(s)

B: Metcon (No Measure)

twisted Tabatta

20sec work/10sec recover

8 rounds per

1 min rest between

1) pull ups / 10sec jacks

2)push-ups/10sec plank

3)air squats/10sec squat hold

4) tuck jumps/ 10sec run on spot

5)ball slams/10sec rest

6) reverse lunges/10sec lunge pulses