CrossFit Lions East / Maker’s Body CrossFit – CrossFit / Boot Camp
Warm-up
Warm-up (No Measure)
EMOM for 8 min:
1- 45 sec cardio
2- 12 box step ups
LIFT
Metcon (No Measure)
7 sets:
7 push-ups
14 Russian KB swings
21 sit-ups
rest 60 sec
Push-up progression should allow you to do 7 push-ups unbrokend in round 1. Russian KB swings should also be unbroken in round 1. You are allowed to change the load of the swing as needed.
SWEAT
Metcon (AMRAP – Rounds and Reps)
amrap in 20min:
400m run/row
15 burpees
30 air squats
If you can run it then run it. Only injuries should force you to row.