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

Warm-up

Warm-up (No Measure)

3 rounds:

15 walking lunges

15 KB swings

then:

90 sec pigeon pose per

hip flexor stretch 90 sec per

Metcon

Metcon (AMRAP – Reps)

Each station is a tabata. Tabata is 20 sec on, 10 sec off for 8 rounds (4 min in total per station). Rest 1 min between stations. Your score at each station is your lowest rep/calorie completed in any of the 8 rounds. Add up all your per station scores (you should have 8 in total to add up) for your total score.

1. Tabata row/bike/ski

2. Tabata Push-up

3. Tabata row bike/ski

4. Tabata sit-ups

5. Tabata row/bike/ski

6. Tabata squats

7. Tabata row/ bike/ski

8. Tabata DB bicept curls 45/35 barbell
Half the class starts on the row/bike/ski and end on the bicept curls. The other half of the class starts on the push-ups and will end on the row/bike/ski. The whole class starts at the same time. Before you begin the workout make sure you know how to set the concept 2 equipment to a Tabata interval so the coach isn’t having to yell it out for 40min. Menu > select workout > custom workout > 20 sec on, 10 sec off. The clock will be reset each round as well. When you are doing push-up, sit-ups etc please face the clock. Try and switch up your cardio equipment. Once you begin a station on a piece of equipment you must finish all 8 sets on that piece of equipment.