#3

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.