Friday CrossFit

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


Warm-up (No Measure)

EMOM for 9 min:

1- 45 sec cardio

2- 45 jump rope

3- 10 slow air squats + 10 sit-ups


Metcon (AMRAP – Reps)

For rep/calories

4 stations:

1. amrap in 10 min: calorie row

2. amrap in 10 min:

10 DB push press

15 toes to bar / knees to waist

20 DB deadlifts

3. amrap in 10 min: Calorie bike/ski

4. amrap in 10min:

10 devil presses

15 push-ups

20 DB squats (DB’s at shoulder)
Your score is total reps and calories completed in the workout. DB weight should be doable for 15 or more reps for all the DB exercises. For larger classes have athletes start at different stations but stay in the station order (if you start at station 3 then you move to station 4). For both gymnastics movements pick a progression that allows to do 10 or more reps when fresh. Don’t be surprised if you have to start breaking those up into multiple sets as the rounds and time tick by. Ladies get first choice of bike or ski. There is no rest between station, the clock keeps running.