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

Warm-up

Warm-up (No Measure)

5 min rolling

then:

2 min row/bike/ski

15 wallballs

10 burpees

then:

2 sets

10 banded y pulls

10 banded good mornings

10 super mans

Strength

Metcon (Weight)

8×8 Goblet squats with 3 sec negatives

30 sec rest between sets.
Weight should feel really good for the first set. If it gets to hard the first thing you can ditch is the tempo. You can also bring the reps down if absolutely needed. The idea here is you are fighting in the last 2 or 3 sets

Metcon (Weight)

8×8 standing DB press

30 sec rest between sets
same notes as Goblet squats

Metcon (Weight)

8×8 DD/KB box step ups with 3 sec negatives

Rest 30 sec between sets
You will do 8 on one leg, followed by 8 on the other leg then rest 30 sec. This one gets tough. hip at knee level for the box step up.

Finisher

time permitting

Metcon (No Measure)

amrap in 8 min:

30 sec KB wall sit

20 walking lunges

10 burpees