CrossFit Lions East / Maker’s Body CrossFit – CrossFit West


Warm-up (No Measure)

4 min cardio

2 sets:

45 sec arm circles

45 sec bottom of squat hold (use a post if needed)

10 push-ups


Metcon (No Measure)

EMOM for 10 min:

5 goblet squats + 10 tricep dips on bench or box
If you are strong in the tricep dip you can put your DB/KB that you are using for the goblet squats on your lap. Both are done in the same minute


Metcon (No Measure)

5 rounds (25min):

1 min per station, no rest between stations. Rest 1 min after each round.

– cal row

– medball squat

– box step ups

– 6 burpees then front plank the rest of the minute
The medball can be held anyway you like while doing the squat. Box step ups should feel pretty comfortable. When you finish your 6th burpee you drop into a front plank an try and hold till switch is called.