WOD Archive

#7

CrossFit Lions East / Maker’s Body CrossFit – CrossFit / Boot CampWarm-upWarm-up (No Measure)emom for 12 min: 1- 40 sec box step ups 2- 20 sec side plank per side 3- 40 alternating reverse lungesLIFTMetcon (AMRAP – Rounds)3 sets: 1 min max air squats...

Wednesday bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-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 holdMetconMetcon (AMRAP...

Tuesday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. EMOM 9 1- 45 sec cardio 2- 10 med ball clean + wallball 3- 20seconds/side of side plank B. Wrist mobility Banded wrist stretch 10 rep/side – Hold...

Tuesday bootcamp

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Boot CampWarm-upWarm-up (No Measure)5min ski erg group relay (8/5cals) 5 min prep/stretch/mobMetconMetcon (No Measure)7 rounds for time: 400m cardio (800m bike) 7 DB push press(left) 7 DB...

Monday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. Cardio 5 minutes – 50 seconds @low intensity – 10 seconds acceleration B. T-spine mobility 10/10 reach roll lift on foam roller (or on...