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

Warm-up

A: Warm-up (No Measure)

5 min rolling

B: Warm-up (No Measure)

2 rounds:

15 box step ups

7 burpees

Metcon

Metcon (No Measure)

EMOM for 30 min:

1- 12/9 cal row

2- 10 burpees

3- 12/9 cal bike

4- 10 box jumps

5- 12/9 cal ski
at the 50 sec mark, if you aren’t done any of the stations, stop and move onto the next. If you know you won’t get the calories each round then take the number down before you start. This shouldn’t be really hard. Just a good sweat.

Strength

Warm-up (No Measure)

Tabata Standing Triceps extension
Holding one DB in two hands abover your head. In the 10 sec rest period you have to hold the DB locked out over your head. This will be hard. Keep the weight light if you haven’t tried it yet.