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

Warm-up

Warm-up (No Measure)

A. 3 min bike cardio

B. Specific

3 sets

7 Goblet squats

7 half kneeling DB/KB press

7/7 one leg glute bridge

Weightlifting

Metcon (No Measure)

EMOM for 10min:

4 rep deadlift

Metcon

Metcon (Time)

D: Metcon (Time)

10 rounds for time:

10 KB Swings

30 double unders

10 wallballs

Finisher

Metcon (No Measure)

5 sets:

20 banded good mornings

20 abmat sit-ups

1 min glute bridge
Do this for quality, not for time.