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


Warm-up (No Measure)

EMOM for 9 min:

1- 45 sec row

2- 45 sec bikeerg

3- 45 sec ski
If there are more than 9 athletes in the class than combine the bike and ski into 1 min and add in 45 sec box step ups


Metcon (No Measure)

Every 2 min for 12 min:

10 seated DB press + 10 alternating DB reverse lunges
You can increase weight as needed. You should be able to use the same DB weight for the presses as you do for the lunges.


Metcon (AMRAP – Reps)

2 rounds for reps:

1 min max glute bridges

2 min max sit-ups

3 min max burpees

4 min max cardio calories

rest 2 min and repeat