Thursday CrossFit/Bootcamp

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


Warm-up (No Measure)

8 min rolling

2 sets:

1 min row/bike/ski

20 walking lunges

20 leg swings per leg (hold onto the rig)


Metcon (No Measure)

EMOM For 40 min:

1- 7/5 cal row

2- 7/5 cal bike

3- 5 burpee box jumps

4- 10 wallballs (15 if you are good at WB)

This is an EMOM ladder. You go up by 1 rep after each completed round. When you fail or quit you go back to the start of the ladder and begin again. You will go up by 1 cal or rep each round. Here is a short example of how this would look. The number on the left is going to be the actual minutes in the workout. I’ll use a guy for example.

1- 7 cal row

2- 7 cal bike

3- 5 burpee box jumps

4- 15 WB

5- 8 cal row

6- 8 cal bike

7- 6 burpee box jumps

8- 16 WB

1- 9 cal row

2- 9 cal bike (fail)

3- 5 burpee box jumps


As you can see even though the guy failed on the bike he still starts the box jumps back at the beggining.
If the presribed starting reps are not easy for you in 60 sec then bring them down. It should be a real easy start to the workout.