CrossFit Lions East / Maker’s Body CrossFit – CrossFit / Boot Camp
Warm-up
Warm-up (No Measure)
emom for 12 min:
1- 40 sec box step ups
2- 20 sec side plank per side
3- 40 alternating reverse lunges
LIFT
Metcon (AMRAP – Rounds)
3 sets:
1 min max air squats
1 min max DB push press
1 min rest
Pick a DB push press weight that is light and good for 15 plus reps while fresh. You can use a butt ball for the air squats. Keep track of your total reps.
SWEAT
Metcon (Time)
For time (20 min time cap)
In teams of 2:
100 cal row
100 cal bike
100 burpees
100 sit-ups
Rules:
– 1 person works at a time
-switch every 10 cal, every 5 burpees and every 10 sit-ups
-you can start on any station and do these in any order
-if you are a single, you will do half the reps and take 30 sec rest after your 10 cal on the bike and rower. 15 sec rest after your burpees and sit-ups.