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

Warm-up

A: Warm-up (No Measure)

5 min:

5 push-ups

10 sit-ups

15 lunges

Metcon

Metcon (Time)

– Partner Workout

– 1 athletes working at a time

– Break up the work anyway you like

– Nobody has their own piece of cardio equipment. Its first come first serve throughout the workout.

For time:

100 wallballs

50 cal row/bike/ski

100 plate jump burpees

50 cal row/bike/ski

100 sit-ups

50 cal row/bike/ski

100 Goblet squats 24/16kg

50 cal row/bike/ski

100 DB push press 35/20

50 cal row/bike/ski
If the class does not have even numbers then one person can cut all the numbers in half and go for it. Goblet squats should be a weight you can do 15 or more reps. Same with the DB push press. Partners can do different loads if needed or those exercises. Same thing with the WB.