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

Warm-up

Warm-up (No Measure)

coach’s choice warm up and mob.

Metcon

A: Metcon (No Measure)

strengh

Banded seated rows

6 sets x 10 reps

B: Metcon (No Measure)

1-10reps

10-1rep

30 sec plank hold after each sequince

DB thruster

v-ups/tucks

box jumps

pullup/chinup/ring rows

wall ball

1 rep of each + 30sec plank

2 rep each + 30sec plank

3 rep each + 30sec plank

etc….