CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit / Boot Camp
Warm-up
Warm-up (No Measure)
3 sets (5 min time cap):
10 air squats
15 sec bar hang
20 abmat sit-ups
LIFT
Metcon (No Measure)
EMOM for 10 min:
1- 30 sec Russian KB swing
2- 30 sec max push-up
Pick a weight you can comfortable swing for 15 or more reps. Pick a push-up progression that allows you to do 10 or more reps. Note you can break up the swings and push-up into as many sets as you like in the 30sec work period.
SWEAT
1 min break between each part. This workout will take 27 min to complete
A: Metcon (No Measure)
3 rounds:
-1 min cardio
-1 min walking lunges
no rest between rounds. Try and stay moving on the walking lunges.
B: Metcon (No Measure)
3 rounds:
-1 min cardio
-30 sec side plank
-30 sec side plank
Try not to break on the side planks.
C: Metcon (No Measure)
3 rounds:
-1 min cardio
-1 min 45# plate jump
Its a two footed jump onto the plate but you can do that anyway you like.
D: Metcon (No Measure)
3 rounds:
-1 min cardio
-1 min devil presses
weight plates can also be used for Devil presses if the DB’s are too heavy. Pick a weight that feel pretty comfortable through the motion.