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

Warm-up

Warm-up (No Measure)

5 min cardio

1 min chest stretch (hands on rack or squat racks and open up chest)

1 min supinated bar hang

1 min bottom of squat hold

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap in 30 min:

25/18 cal row/bike/ski

50 burpees

50 wallballs

25/18 cal row/bike/ski

50 single arm KB swings 24/16kg

50/30 push-ups
For the single arm KB swings. These are russian single arm swings. You can break them up as you see fit but bonus points for those who do them alternating. Pick a push-up progression that allows you to do 15 or more reps fresh.