CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

A.

Rowing technique (2min)

Air Squat techique (2min)

B.

In teams of 2

8 min:

Partner A does 10 cal row

Partner B does 10 air squats
This is just a warm-up. Max 70% effort.

LIFT

Goblet Squat (8X8 )

Tempo= 2 sec negative, 2 sec at the bottom. Rest 45 sec between sets. (12 min)

SWEAT

Metcon (Calories)

EMOM for 20min:

1- 45 sec row/bike

2- 8 Plate jump burpees
Split the class in half. Half the class starts on the rowers and half the class starts on the bikes. Everyone will do burpees at the same time. Athletes will switch between the bike and the rower each round.